Bread, boston brown, canned
Whole food · Baked Products
Photo: Wikipedia
Boston Brown Bread is a dense, moist, and slightly sweet quick bread, traditionally steamed in a can, giving it a distinctive cylindrical shape. Its flavor is rich with molasses, warm spices, and a subtle tang from buttermilk, while its texture is tender and cake-like, often studded with raisins. Nutritionally, it's a notable source of dietary fiber and provides a moderate energy boost from its complex carbohydrates.
Calorie split: 10% protein · 83% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, comforting flavor of molasses and spice, which is a nostalgic taste of New England. Its unique canned shape and moist, sliceable texture make it a versatile base for both sweet and savory toppings.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its relatively high carbohydrate content (43.3g per 100g) and added sugars (2.42g per 100g), which can affect blood sugar. It may also contain gluten and sometimes raisins, which are common allergens or intolerances. To mitigate blood sugar impact, pair a slice with protein and healthy fats, like cream cheese, nut butter, or a side of eggs, and practice portion control.
Key benefits
- Good source of dietary fiber (4.7g per 100g)
- Provides complex carbohydrates for sustained energy
- Contains iron and B vitamins from whole grain flours
- Low in fat (1.5g per 100g)
- A traditional, shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bread is traditionally steamed inside the can it's sold in, which is why you open both ends to push the cylindrical loaf out.
Full nutrition (USDA data · scales with serving)
| Water | 47.2 g |
| Energy | 195 kcal |
| Energy | 817 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 1.5 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 43.3 g |
| Fiber, total dietary | 4.7 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 63.0 mg |
| Phosphorus, P | 112 mg |
| Potassium, K | 318 mg |
| Sodium, Na | 631 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 1.0 mg |
| Selenium, Se | 21.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 11.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 23.5 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 25.0 ug |
| Retinol | 25.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 87.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 71.0 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.28 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.22 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.21 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.20 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 1.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.16 g |
| Isoleucine | 0.19 g |
| Leucine | 0.35 g |
| Lysine | 0.16 g |
| Methionine | 0.09 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.23 g |
| Tyrosine | 0.15 g |
| Valine | 0.23 g |
| Arginine | 0.26 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.32 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.20 g |
| Proline | 0.50 g |
| Serine | 0.25 g |
FAQ
Why is Boston Brown Bread steamed in a can?
Steaming in a can is a historical cooking method that allowed for preservation and even cooking without a conventional oven. The can acts as a mold, giving the bread its signature round shape and dense, moist texture.
Is Boston Brown Bread the same as Boston Brownie?
No, they are entirely different. Boston Brown Bread is a steamed quick bread made with flours and molasses. A Boston Brownie is a rich, dense chocolate baked dessert bar.
What does it taste like?
It has a distinctively sweet and earthy flavor from molasses, with notes of warm spices like cinnamon and allspice. The texture is moist, dense, and slightly crumbly, similar to a very moist bran muffin.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.95 kcal/g · 11% calories from protein · 4.7 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.