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Bran Bread Calories
High-fiber, whole grain bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Bran Bread (35 g) has 81 calories. That works out to 230 calories per 100 g. It contains 14.4 g of carbs, 3 g of protein, 1.1 g of fat and 2.6 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bran Bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
81
KCAL / 35G
Carbs
14.4g
· 5% DV
Protein
3g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 15% · Fat 13%
Bran Bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Bran Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 81 kcal |
| 1 slice (thin) | 25 g | 58 kcal |
| 1 slice (thick) | 45 g | 104 kcal |
| 1 piece (small) | 60 g | 138 kcal |
| 2 slice (medium) | 70 g | 161 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 100 g | 230 kcal |
| 1 piece (large) | 120 g | 276 kcal |
| 1 serving (large) | 150 g | 345 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Bran Bread
Is bran bread healthy to eat every day?
Yes, bran bread can be a nutritious everyday choice because its bran adds fiber. Choose it as part of a varied diet, and remember that some loaves contain added salt, sugar, or seeds that change their overall composition.
Does bran bread help with weight loss?
Bran bread may help you feel fuller for longer because it contains fiber, which can make it easier to manage portions. It does not cause weight loss by itself, and toppings such as butter or sugary spreads add to the meal.
Can people with diabetes eat bran bread?
Yes, people with diabetes can often include bran bread, but it still contains carbohydrates and can raise blood glucose. Portion size and what you eat with it matter; follow your individual meal plan or ask your diabetes care team if unsure.
Does bran bread relieve constipation?
Bran bread can help relieve constipation by adding fiber that supports regular bowel movements. Increase fiber gradually and drink enough fluids, since suddenly eating much more bran can cause gas or bloating.
Is bran bread the same as whole-wheat bread?
No, bran bread and whole-wheat bread are not necessarily the same. Bran bread has bran added or retained, while whole-wheat bread is made with the whole grain; some loaves may be both, so the names alone do not guarantee identical ingredients.
Why is bran bread so dense?
Bran bread is often dense because bran absorbs water and can interfere with the gluten structure that helps a loaf rise. A recipe with adequate hydration and enough proofing can make it lighter, but it usually remains heartier than white bread.
Can I use bran bread instead of white bread in recipes?
Yes, you can swap bran bread for white bread in sandwiches, toast, or bread-based stuffing. Its stronger flavor and denser texture may make a dish heavier, so for delicate fillings or recipes, start by replacing only part of the white bread.
How should I store bran bread to keep it fresh?
Keep bran bread in a bread box or a closed bag at room temperature, away from heat and moisture. Refrigeration can make it stale faster; if you spot mold, discard the whole loaf rather than cutting away the visible patch.
Can you freeze bran bread?
Yes, bran bread freezes well. Slice the loaf before freezing and seal the slices in a freezer-safe bag so you can take out only what you need. Toast slices straight from frozen or let them thaw at room temperature.
Is bran bread safe for babies and toddlers?
Bran bread can be offered to older babies who are ready for bread, but its dense texture may be difficult to manage and large amounts of bran can be filling. Serve soft, age-appropriate pieces and supervise closely while the child eats.
Bran Bread Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B3
1.22mg · 8% DV
Folate
15.75µg · 4% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.24mg · 10% DV
Selenium
3.85µg · 7% DV
Copper
0.06mg · 7% DV
Sodium
147mg · 6% DV
Potassium ⭐
56mg · 2% DV
Bran Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bran Bread
To burn the 81 calories in 1 slice (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bran Bread?
Bran bread is a loaf made with wheat bran mixed into the dough, often alongside wheat flour or wholemeal flour. It is a familiar bakery staple in many places, with recipes varying in how much bran they use; the bran gives the loaf its darker colour and hearty crumb.
Its flavour is gently nutty and more pronounced than white bread, while the texture is usually dense and slightly coarse. It works well toasted at breakfast, as the base for a sandwich, or alongside soup. Bran bread is a high-fibre choice, providing 7.5 g of fibre per 100 g. For a lighter meal, top it with vegetables or pair a slice with soup rather than richer spreads.
How Nutritious Is Bran Bread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bran Bread Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bran Bread Contain Allergens?
Contains these allergens:
Which Diets Is Bran Bread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bran Bread Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.