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Dark diet bread Calories
Fiber-rich whole-grain style bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Dark diet bread (30 g) has 68 calories. That works out to 225 calories per 100 g. It contains 11.9 g of carbs, 2.9 g of protein, 1.1 g of fat and 2.6 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Dark diet bread Nutrition Facts
Selected: 1 slice (medium) · 30 g
68
KCAL / 30G
Carbs
11.9g
· 4% DV
Protein
2.9g
· 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 69% · Protein 17% · Fat 14%
Dark diet bread nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 129 mg | 6% |
| Total carbohydrate | 11.9 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 2.9 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 Dark diet bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 68 kcal |
| 1 slice (thin) | 20 g | 45 kcal |
| 1 piece (small) | 30 g | 68 kcal |
| 1 slice (thick) | 45 g | 101 kcal |
| 2 slice (double) | 60 g | 135 kcal |
| 1 piece (medium) | 60 g | 135 kcal |
| 3 slice (triple) | 90 g | 203 kcal |
| 1 serving (large) | 90 g | 203 kcal |
| 100 g | 100 g | 225 kcal |
Calculated from 225 calories per 100 g.
Frequently Asked Questions About Dark diet bread
Does dark diet bread help with weight loss?
No, dark diet bread does not cause weight loss on its own. Its fiber may help you feel full, but losing weight depends on your overall eating pattern, including how much bread you eat and what you eat with it.
What makes dark diet bread dark?
Dark diet bread can get its color from whole-grain or rye flour, malt, or other dark ingredients in the recipe. Color alone does not prove that a loaf is whole grain or more nutritious than a lighter bread.
Is dark diet bread always whole grain?
No. Some dark diet bread is made with whole-grain flour, but other recipes get their color from malt or other ingredients while using refined flour. A dark appearance by itself is not proof that the whole grain is included.
Is dark diet bread the same as rye bread?
No, not necessarily. Dark diet bread may use a blend of different flours or grains, while rye bread is made with rye flour. A dark loaf can contain rye, but its color does not guarantee that it does.
Can people with diabetes eat dark diet bread?
Yes, people with diabetes can include dark diet bread in a meal, but it still contains carbohydrates and can affect blood glucose. The right portion depends on individual glucose responses and treatment; a dietitian or doctor can help with a personal plan.
Can you toast dark diet bread?
Yes, dark diet bread works well in a toaster or under a grill. Its denser texture makes sturdy toast for toppings such as eggs, cheese, or avocado; watch it as it browns because darker bread can be harder to judge by color.
What does “diet” mean in dark diet bread?
“Diet” usually describes how the bread is marketed; it does not automatically mean low-carbohydrate, low-calorie, or suitable for every weight-loss plan. Dark diet bread can still be a substantial source of carbohydrates, so consider it as part of a meal.
How should you store dark diet bread?
Keep dark diet bread sealed in a bread box or airtight bag in a cool, dry place. Damp conditions encourage mold. If you see mold on the loaf, discard the whole loaf rather than cutting away the affected area.
Can you freeze dark diet bread?
Yes, dark diet bread freezes well. Freeze it in slices in an airtight bag so you can take out only what you need; toast slices straight from frozen or let them thaw before serving.
What is pumpernickel, and is it the same as dark diet bread?
Pumpernickel is a particular style of dark rye bread, traditionally baked slowly, while dark diet bread is a broader label for various recipes. Some dark diet breads resemble pumpernickel, but the names are not interchangeable.
Dark diet bread Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.26mg · 8% DV
Biotin
1.2µg · 4% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.49mg · 21% DV
Selenium
8.4µg · 15% DV
Copper
0.08mg · 9% DV
Phosphorus
63mg · 9% DV
Sodium
129mg · 6% DV
Potassium ⭐
80mg · 2% DV
Dark diet bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dark diet bread
To burn the 68 calories in 1 slice (medium) (30 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 Dark diet bread?
Dark diet bread is a darker, hearty loaf, commonly made with whole-grain or bran-rich flour; some recipes also use rye or other grains. The word “diet” in its name does not necessarily mean that it is low in calories.
Its firm, substantial slices work well at breakfast with eggs, cheese or vegetables, and make satisfying toast or a side for soup. In Turkey, it may also be served with tea or used alongside a simple home-cooked meal. It is notably rich in fibre, with 8.5 g per 100 g. For a lighter topping, try fresh vegetables with a modest amount of cheese or hummus.
How Nutritious Is Dark diet 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 Dark diet 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 Dark diet bread Contain Allergens?
Contains these allergens:
Which Diets Is Dark diet 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
Dark diet bread Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.