Per 100 g, Brown Bread has 250 kcal and White Bread has 265 kcal. A typical serving of Brown Bread (1 slice, 32 g) has 80 kcal and 3.8 g protein, and a typical serving of White Bread (1 slice, 30 g) has 80 kcal and 2.7 g protein.
Better for weight loss
Brown Bread
Calories are close (250 vs 265 kcal per 100 g), but Brown Bread gives you more protein and fibre per calorie than White Bread, which helps you stay full.
More protein per calorie
Brown Bread
Brown Bread gives 4.8 g protein per 100 kcal against 3.4 g for White Bread (12 g vs 9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Brown Bread
Brown Bread gives 2.4 g fibre per 100 kcal against 1 g for White Bread (6 g vs 2.7 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Brown Bread is the more filling pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Brown Bread | White Bread |
|---|---|---|
| Calories | 250 kcal | 265 kcal |
| Protein | 12 g | 9 g |
| Carbohydrates | 43 g | 49 g |
| Fat | 3.5 g | 3.2 g |
| Fibre | 6 g | 2.7 g |
| Sugar | 6 g | 5 g |
| Sodium | 450 mg | 490 mg |
| Calcium | 160 mg | 150 mg |
| Iron | 2.5 mg | 3.6 mg |
| Potassium | 250 mg | 100 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Brown Bread, 1 slice (32 g)
80 kcal
3.8 g protein · 13.8 g carbs · 1.1 g fat · 1.9 g fibre
100 kcal = about 40 g
Full nutrition for Brown Bread →White Bread, 1 slice (30 g)
80 kcal
2.7 g protein · 14.7 g carbs · 1 g fat · 0.8 g fibre
100 kcal = about 38 g
Full nutrition for White Bread →White Bread has more: 265 kcal per 100 g against 250 kcal. A typical serving of Brown Bread (1 slice, 32 g) has 80 kcal and 3.8 g protein, and a typical serving of White Bread (1 slice, 30 g) has 80 kcal and 2.7 g protein.
Brown Bread. Calories are close (250 vs 265 kcal per 100 g), but Brown Bread gives you more protein and fibre per calorie than White Bread, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Brown Bread gives 4.8 g protein per 100 kcal against 3.4 g for White Bread (12 g vs 9 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 40 g of Brown Bread or 38 g of White Bread gives you 100 kcal.
Get an Indian diet plan with your exact portions of brown bread, white bread and everything else you eat, built around your goal by NASM-certified Coach Himanshu.