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Puffed wheat bread Calories
Light-textured wheat-based bread; carbohydrate-dominant with low to moderate fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Puffed wheat bread (50 g) has 133 calories. That works out to 265 calories per 100 g. It contains 26 g of carbs, 4.3 g of protein, 1.6 g of fat and 1.9 g of fiber. Its 12 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Puffed wheat bread Nutrition Facts
Selected: 2 slice (medium) · 50 g
133
KCAL / 50G
Carbs
26g
· 9% DV
Protein
4.3g
· 9% DV
Fat
1.6g
· 2% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Puffed wheat bread nutrition facts table · 2 slice (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 245 mg | 11% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 1.9 g | 7% |
| Protein | 4.3 g | 9% |
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 Puffed wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 25 g | 66 kcal |
| 1 slice (thin) | 20 g | 53 kcal |
| 1 piece (small) | 30 g | 80 kcal |
| 1 slice (thick) | 35 g | 93 kcal |
| 2 slice (medium) | 50 g | 133 kcal |
| 1 piece (large) | 60 g | 159 kcal |
| 3 slice (thick) | 75 g | 199 kcal |
| 100 g | 100 g | 265 kcal |
| 1 serving (double) | 100 g | 265 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Puffed wheat bread
What is puffed wheat bread?
Puffed wheat bread is a light, crisp bread product made from expanded wheat, rather than a soft loaf of risen dough. It is processed, and its airy texture makes it especially suited to toppings or quick snacks.
Is puffed wheat bread healthy?
Puffed wheat bread can be part of a balanced meal, but it is not automatically more nourishing than ordinary bread. Choose toppings such as eggs, hummus, or nut butter to make a snack more satisfying.
How is puffed wheat bread made?
Puffed wheat bread is generally made by expanding wheat under heat and pressure, then shaping or compressing it into slices. The exact process varies by product, which is why some versions are crisp and compact while others are more airy.
Is puffed wheat bread the same as a rice cake?
No. Puffed wheat bread is made from wheat, while a rice cake is made from rice; they differ in taste and texture. Puffed wheat bread also contains gluten, so the two are not interchangeable for people avoiding wheat.
What can you put on puffed wheat bread?
Puffed wheat bread works well with savory toppings such as avocado, cottage cheese, hummus, or sliced egg, as well as sweet toppings like nut butter and fruit. Add moist toppings just before eating to keep the slices crisp.
Can you toast puffed wheat bread?
Yes, you can briefly toast puffed wheat bread, but it is already crisp and usually does not need toasting. Watch it closely, since extra heat can make the thin slices dry, brittle, or prone to burning.
How should you store puffed wheat bread?
Store puffed wheat bread in a cool, dry place away from sunlight, and seal the package or transfer the slices to an airtight container after opening. Moisture can quickly soften its crisp texture.
Does puffed wheat bread get soggy?
Yes, puffed wheat bread can soften quickly when it touches wet toppings or is left in humid conditions. Spread on sauces and juicy ingredients right before serving, or pack them separately if taking the bread to go.
Does puffed wheat bread raise blood sugar?
Yes, puffed wheat bread can raise blood sugar because it is rich in carbohydrates and its airy slices are easy to eat quickly. Pair it with protein or fiber-rich foods; people managing diabetes should follow their clinician’s portion guidance.
Is puffed wheat bread good for weight loss?
Puffed wheat bread is not a weight-loss food by itself. Its crisp, light slices may feel less filling without a substantial topping, so pair them with protein-rich foods and pay attention to how many slices you eat.
Puffed wheat bread Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B3
1.9mg · 12% DV
Folate
42.5µg · 11% DV
B2
0.09mg · 7% DV
Minerals
Selenium
12µg · 22% DV
Manganese
0.33mg · 14% DV
Sodium
245mg · 11% DV
Iron
1.6mg · 9% DV
Potassium ⭐
70mg · 2% DV
Puffed wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Puffed wheat bread
To burn the 133 calories in 2 slice (medium) (50 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 Puffed wheat bread?
Puffed wheat bread is a light-textured bread made with puffed wheat. The name describes its wheat-based character, though recipes and formats can vary; it is best understood as a lighter alternative to dense, conventional loaves rather than as a dish tied to one particular region.
Its airy texture works well for breakfast or a quick sandwich, and it can be served with soup or alongside cheese, eggs and vegetables. In an English-speaking household, use it much like other everyday bread: top a slice, or serve it with a meal. It is mainly a source of carbohydrates, with relatively little fat and some fibre. Pair it with eggs, beans or another protein-rich food for a more filling meal.
How Nutritious Is Puffed wheat bread?
Nutrient density
Low
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 Puffed wheat 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 Puffed wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Puffed wheat 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
Puffed wheat bread Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 26.5:1
Above the ideal 4:1 (26.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.