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Psyllium bread Calories
High-fiber, low-net-carb bread alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Psyllium bread (60 g) has 159 calories. That works out to 265 calories per 100 g. It contains 11.1 g of carbs, 5.5 g of protein, 7.4 g of fat and 8.9 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Psyllium bread Nutrition Facts
Selected: 2 slice (medium) · 60 g
159
KCAL / 60G
Carbs
11.1g
· 4% DV
Protein
5.5g
· 11% DV
Fat
7.4g
· 9% DV
Fiber
8.9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 17% · Fat 50%
Psyllium bread nutrition facts table · 2 slice (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 8.9 g | 32% |
| Protein | 5.5 g | 11% |
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 Psyllium bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 80 kcal |
| 1 slice (thin) | 25 g | 66 kcal |
| 1 slice (thick) | 40 g | 106 kcal |
| 1 cup (diced) | 45 g | 119 kcal |
| 1 piece (small) | 50 g | 133 kcal |
| 2 slice (medium) | 60 g | 159 kcal |
| 1 serving (medium) | 75 g | 199 kcal |
| 3 slice (triple) | 90 g | 239 kcal |
| 1 piece (large) | 90 g | 239 kcal |
| 100 g | 100 g | 265 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Psyllium bread
What is psyllium bread made of?
Psyllium bread contains psyllium husk or powder, which absorbs water and helps bind the dough. Other ingredients vary by recipe and may include flour, eggs, oil, yeast, or other binders, so psyllium bread does not have one fixed ingredient list.
How do you make psyllium bread rise?
Psyllium bread rises when its recipe includes a leavening agent such as yeast or baking powder; psyllium itself does not make dough rise. Follow the recipe’s proofing or resting instructions, since the husk thickens the dough as it absorbs liquid.
Why is psyllium bread gummy or dense?
Psyllium bread can turn gummy or dense if the psyllium-to-liquid ratio is off or the loaf is cut before it has cooled. Psyllium holds a lot of water, so measure it carefully and let the loaf cool fully before slicing.
Can psyllium bread help with weight loss?
Psyllium bread does not cause weight loss on its own. Its fiber may help some people feel full for longer, but portion size and toppings also affect how filling and energy-dense a meal is.
Can psyllium bread cause bloating?
Yes, psyllium bread can cause gas or bloating, particularly if you suddenly increase your fiber intake. Start with a small portion if you are not used to it, and drink enough fluids during the day.
How should you store psyllium bread?
Once completely cool, store psyllium bread in an airtight container in the refrigerator. Its moist texture can make it prone to mold if left at room temperature for too long; check it for any change in smell or appearance before eating.
Can you freeze psyllium bread?
Yes, psyllium bread freezes well. Cool the loaf completely, slice it, and freeze the slices in an airtight bag so you can thaw or toast only what you need.
Can you toast psyllium bread?
Yes, psyllium bread can be toasted in a toaster or in a pan. Toasting crisps the outside; if the center feels gummy, allow the loaf to cool completely before slicing and toasting it.
Is psyllium bread keto-friendly?
Psyllium bread is often made as a lower-net-carb alternative, but recipes vary and it is not automatically suitable for every keto plan. Check the carbohydrate and fiber amounts for the specific bread and compare them with your daily limit.
Can psyllium bread replace regular bread in sandwiches?
Yes, psyllium bread can be used for sandwiches, but its texture is often denser and more moisture-sensitive than ordinary bread. Toasting the slices first can help them hold fillings such as eggs, cheese, or vegetables.
Psyllium bread Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
B1
0.11mg · 9% DV
B3
1.44mg · 9% DV
B5
0.31mg · 6% DV
Minerals
Manganese
0.66mg · 29% DV
Selenium
11µg · 20% DV
Copper
0.13mg · 14% DV
Phosphorus
99mg · 14% DV
Sodium
246mg · 11% DV
Potassium ⭐
126mg · 4% DV
Psyllium bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Psyllium bread
To burn the 159 calories in 2 slice (medium) (60 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 Psyllium bread?
Psyllium bread is made with psyllium husk, the fibre-rich outer layer of the seeds of Plantago ovata. It is usually added to a flour-based dough, where it absorbs liquid and helps hold the loaf together. Rather than belonging to one traditional cuisine, it is a modern bread alternative often chosen for its high fibre and relatively low carbohydrate content.
Its texture is typically moist and substantial, with a mild, slightly earthy taste that varies with the flour and other ingredients. Serve it toasted for breakfast, use it for sandwiches, or pair it with soup and salads. It provides 14.8 g of fibre per 100 g. Because it is filling, start with a slice and add vegetables or a protein-rich topping for a balanced meal.
How Nutritious Is Psyllium bread?
Nutrient density
High
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 Psyllium 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 Psyllium bread Contain Allergens?
Contains these allergens:
Which Diets Is Psyllium 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
Psyllium bread Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.46g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.