Bread, irish soda, prepared from recipe
Whole food · Baked Products
Photo: Wikipedia
Irish soda bread is a dense, tender quick bread leavened with baking soda rather than yeast, giving it a distinctive crumbly texture and a mildly tangy, wheaty flavor. Its rustic, golden-brown crust often features a traditional cross scored on top. Nutritionally, it provides a solid energy base with moderate protein and fiber, but is notably low in sugar.
Calorie split: 9% protein · 76% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, hearty simplicity and the unique, slightly tangy flavor from the buttermilk reaction. Its versatility allows it to be enjoyed warm with butter alongside soups and stews, or toasted for breakfast.
⚠️ Watch-outs & how to enjoy it better
Its dense texture can be dry if overbaked, and it may cause blood-sugar spikes due to its high carbohydrate content. Those watching sodium intake should be mindful, as traditional recipes can be high in salt. To counteract, pair a slice with protein (like eggs or smoked salmon) and healthy fat (like avocado or butter) to slow digestion, or opt for a smaller portion alongside a fiber-rich meal.
Key benefits
- Quick to prepare without yeast or rising time
- Provides a good source of energy from complex carbohydrates
- Contains dietary fiber for digestive health
- Offers a moderate amount of plant-based protein
- Low in sugar, making it less sweet than many commercial breads
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional cross cut into the top of the loaf before baking was said to 'let the fairies out,' but its practical purpose was to help the thick dough cook through evenly.
Full nutrition (USDA data · scales with serving)
| Water | 30.1 g |
| Energy | 290 kcal |
| Energy | 1213 kj |
| Protein | 6.6 g |
| Total lipid (fat) | 5.0 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 56.0 g |
| Fiber, total dietary | 2.6 g |
| Calcium, Ca | 81.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 114 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 398 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.35 mg |
| Selenium, Se | 16.0 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.27 mg |
| Niacin | 2.4 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 47.0 ug |
| Folic acid | 37.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 73.0 ug |
| Vitamin B-12 | 0.05 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 45.0 ug |
| Vitamin A, IU | 194 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.70 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 18.0 mg |
| Phytosterols | 13.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.44 g |
| Lysine | 0.22 g |
| Methionine | 0.14 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.30 g |
| Tyrosine | 0.20 g |
| Valine | 0.28 g |
| Arginine | 0.29 g |
| Histidine | 0.16 g |
| Alanine | 0.23 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.19 g |
| Proline | 0.60 g |
| Serine | 0.30 g |
FAQ
Why is it called 'soda bread'?
It's leavened with baking soda (sodium bicarbonate) instead of yeast, which reacts with the acid in buttermilk to create lift.
Can I make it without buttermilk?
Yes, you can substitute buttermilk with a mixture of milk and an acid like lemon juice or vinegar, or use plain yogurt.
Why is my soda bread tough?
Overmixing the dough develops gluten, making it tough. Mix just until the ingredients are combined, and handle the dough as little as possible.
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 2.90 kcal/g · 9% calories from protein · 2.6 g fiber · 0.0 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: 1.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.