White Arabic bread (khubz) has about 270 calories per 100 g, so a medium 60 g loaf is about 160 to 170. Brown bread is a little lower, about 240 to 260 per 100 g, with more fibre. A slice of toast is about 70 to 80 calories.
Bread is on almost every table, with breakfast, with ful, with every main dish. Here is what it costs in calories.
Per 100 g
- White Arabic bread (pita, khubz): about 270 to 280 calories
- Brown or wholemeal Arabic bread (bur): about 240 to 260 calories, with two to three times the fibre
- Samoli (white roll): about 270 to 290 calories
- White toast bread: about 260 to 270 calories
- Brown toast: about 240 to 260 calories
Per gram, white and brown bread are close. The real difference is fibre: brown bread keeps you fuller.
Per piece
Sizes vary between bakeries, so weigh your usual bread once. Typical numbers:
- Medium Arabic bread (about 60 g): about 160 to 170 calories
- Large Arabic bread (about 90 to 100 g): about 250 to 280 calories
- Thin Lebanese bread, one large sheet (about 50 to 60 g): about 140 to 165 calories
- Samoli roll (about 70 to 80 g): about 190 to 230 calories
- One slice of toast (about 27 to 30 g): about 70 to 80 calories
- Two slices of brown toast: about 130 to 150 calories
Two pieces of bread with a meal can add 300 calories you never think about.
Protein in bread
About 8 to 10 g of protein per 100 g, so a medium Arabic bread has around 5 to 6 g. Useful, but bread is a carb food first.
Bread and weight loss
You do not have to give up bread to lose weight. Practical changes:
- Choose brown or wholemeal bread most of the time.
- Decide your portion: one medium bread with a meal instead of a basket.
- Fill it with protein: eggs, chicken, tuna, labneh or ful.
- Count dips and oil: a tablespoon of olive oil is about 120 calories.
The takeaway
Count about 270 calories per 100 g of white bread, 160 to 170 for a medium Arabic bread and 70 to 80 per slice of toast. In Shulah you can log your usual breakfast, bread included, in one tap.