Bread, reduced calorie and/or high fiber, white or NFS, with fruit and/or nuts
Common food
This is a lighter, fiber-boosted take on classic white bread, studded with sweet bursts of fruit and crunchy nuts. The texture is soft yet substantial, with a gentle chew and a subtle sweetness that isn't overpowering. It delivers a notable 8.9g of fiber per 100g, making it a more satisfying choice than standard white bread.
Calorie split: 13% protein · 80% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for the delightful contrast of soft, fluffy crumb with chewy fruit and crunchy nut pieces, making each bite interesting. Its versatility shines as a breakfast toast, a snack with cheese, or a simple dessert base.
⚠️ Watch-outs & how to enjoy it better
The added fruit and sugar can still cause a blood-sugar spike, especially for those with insulin sensitivity. To counteract this, pair a slice with a source of protein (like Greek yogurt) or healthy fat (like avocado) and keep portions to one slice at a time.
Key benefits
- Provides 8.9g of dietary fiber per 100g, aiding digestion and satiety.
- Offers a good source of protein at 7.83g per 100g, thanks to added nuts or seeds.
- Lower in calories than many traditional fruit and nut breads, supporting portion control.
- The combination of fiber and protein helps moderate the impact on blood sugar compared to plain white bread.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'reduced calorie' claim often relies on adding more water or fiber (like inulin) to the dough, which increases volume and weight without adding significant calories, making each gram less energy-dense.
Full nutrition (USDA data · scales with serving)
| Water | 38.5 g |
| Energy | 222 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 50.0 g |
| Fiber, total dietary | 8.9 g |
| Total Sugars | 14.5 g |
| Calcium, Ca | 88.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 117 mg |
| Potassium, K | 172 mg |
| Sodium, Na | 406 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.32 mg |
| Selenium, Se | 18.3 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 80.0 ug |
| Folic acid | 51.0 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 116 ug |
| Choline, total | 14.0 mg |
| Vitamin B-12 | 0.24 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.48 g |
| SFA 4:0 | 0.00 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 | 0.01 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 0.91 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.89 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.03 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this bread actually healthier than regular white bread?
It is generally a better choice due to its higher fiber and protein content, which can help you feel full longer. However, it still contains refined flour and added sugar, so it's not as nutrient-dense as 100% whole-grain bread.
Can I use this for making sandwiches?
Absolutely. Its soft texture and subtle sweetness make it excellent for both sweet (like cream cheese and jam) and savory (like turkey and apple) sandwiches.
How should I store it to keep it fresh?
Store it in a bread box or a sealed plastic bag at room temperature for up to a week. For longer storage, freeze slices individually and toast them directly from the freezer.
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 2.22 kcal/g · 14% calories from protein · 8.9 g fiber · 14.5 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.