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Seeded bread Calories
Higher in fiber and healthy fats than plain white bread.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Seeded bread (64 g) has 170 calories. That works out to 265 calories per 100 g. It contains 26.6 g of carbs, 6.7 g of protein, 5 g of fat and 4.4 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Seeded bread Nutrition Facts
Selected: 2 slice (medium) · 64 g
170
KCAL / 64G
Carbs
26.6g
· 10% DV
Protein
6.7g
· 13% DV
Fat
5g
· 6% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 15% · Fat 25%
Seeded bread nutrition facts table · 2 slice (medium) (64 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 301 mg | 13% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 4.4 g | 16% |
| Protein | 6.7 g | 13% |
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 Seeded bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 32 g | 85 kcal |
| 1 piece (small) | 18 g | 48 kcal |
| 1 slice (thin) | 28 g | 74 kcal |
| 1 slice (thick) | 40 g | 106 kcal |
| 1 cup (diced) | 45 g | 119 kcal |
| 2 slice (medium) | 64 g | 170 kcal |
| 1 serving (large) | 80 g | 212 kcal |
| 3 slice (triple) | 96 g | 254 kcal |
| 100 g | 100 g | 265 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Seeded bread
Is seeded bread healthy?
Seeded bread can be a nourishing choice because its seeds add fiber and unsaturated fats, and it often contains more fiber than plain white bread. Its ingredients vary, so check whether the loaf is made with whole-grain flour if that matters to you.
Is seeded bread whole grain?
No, seeded bread is not necessarily whole grain. Seeds on the crust or mixed into the loaf do not tell you which flour was used; some seeded loaves are made with refined white flour. Look for whole-grain flour in the ingredients.
What seeds are usually in seeded bread?
Seeded bread commonly includes sunflower, pumpkin, sesame, flax, or poppy seeds, alone or in a mix. Recipes and bakery loaves vary, so the name does not guarantee a particular seed combination.
Does seeded bread raise blood sugar?
Yes, seeded bread can raise blood sugar because it contains carbohydrates. Its seeds and fiber may slow digestion, but the flour and portion still matter. If you have diabetes, ask your clinician or dietitian how to fit it into your individual eating plan.
Is seeded bread good for weight loss?
Seeded bread does not cause weight loss on its own. Its fiber and seeds may help you feel full, but portions still count. Pairing a slice with protein and vegetables can make a satisfying meal.
What is the difference between seeded bread and multigrain bread?
Seeded bread is defined by the seeds it contains, while multigrain bread is made with more than one type of grain. A loaf can be both, but neither term guarantees that it is whole grain.
How do you store seeded bread, and can you freeze it?
Yes, seeded bread freezes well. Keep it sealed at room temperature for short-term use, or slice it and freeze it in an airtight bag for longer storage. Take out only the slices you need and thaw or toast them.
How do you make seeded bread at home?
To make seeded bread, mix seeds into bread dough or press them onto the shaped loaf before baking. Sunflower, pumpkin, sesame, and flax seeds are common choices; lightly dampening the crust helps the topping stick.
Can you toast seeded bread?
Yes, seeded bread can be toasted. Toasting brings out the seeds’ nutty flavor and makes the outside crisp; watch it closely because loose seeds can darken quickly. Toasting changes the texture, not the type of bread.
Why do seeds fall off seeded bread?
Seeds fall off seeded bread when they have not adhered well to the crust. Bakers often brush or dampen the surface before adding them; at home, lightly wet the crust or press the seeds gently into the dough before baking.
Seeded bread Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B3
2.43mg · 15% DV
Biotin
3.2µg · 11% DV
Folate
37.12µg · 9% DV
Minerals
Manganese
0.77mg · 33% DV
Selenium
15µg · 27% DV
Phosphorus
134mg · 19% DV
Copper
0.14mg · 16% DV
Sodium
301mg · 13% DV
Potassium ⭐
147mg · 4% DV
Seeded bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded bread
To burn the 170 calories in 2 slice (medium) (64 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 Seeded bread?
Seeded bread is a loaf with seeds mixed into the dough or scattered over its crust. In Turkish çörekli ekmek, çörek otu (nigella) is a characteristic choice, lending the bread a gently peppery, earthy aroma; recipes may include other seeds too. It works well at breakfast with cheese, olives and tomatoes, or sliced for sandwiches and toast. Seeds give it more fibre and healthy fats than plain white bread, and it provides 6.8 g of fibre per 100 g. For a lighter meal, choose a modest slice and pair it with vegetables or a simple soup.
How Nutritious Is Seeded 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
Medium
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 Seeded 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 Seeded bread Contain Allergens?
Contains these allergens:
Which Diets Is Seeded 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
Seeded bread Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.28g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.