Bread, reduced-calorie, oatmeal
Whole food · Baked Products
Reduced-calorie oatmeal bread is a lighter, denser loaf where finely milled oats provide a subtle, nutty sweetness and a moist, tender crumb. It's engineered for a lower energy density, offering a satisfying chew with a softer bite than whole-grain varieties. Its key nutritional feature is a moderate protein content (7.6g per 100g) for fewer calories, making it a strategic choice for calorie-conscious diets.
Calorie split: 13% protein · 74% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People appreciate its gentle, comforting oat flavor and soft texture, which makes it an easy, versatile base for both sweet and savory toppings. It's a familiar, nostalgic staple in many households, often chosen for its perceived 'healthier' profile without a drastic taste compromise.
⚠️ Watch-outs & how to enjoy it better
Its refined carbohydrate profile can lead to quicker blood-sugar spikes compared to high-fiber breads, and it may lack the satiety of whole-grain options. To counteract this, always pair it with a protein (like eggs or cottage cheese) or healthy fat (like avocado or nut butter) to slow digestion and stabilize energy. For those monitoring sodium, check labels, as commercial varieties can be high.
Key benefits
- Lower calorie density than standard bread
- Good source of plant-based protein
- Provides quick, accessible energy from carbs
- Often fortified with B-vitamins and iron
- Offers a milder flavor than 100% whole-wheat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'reduced-calorie' designation often means the bread is aerated with more water or contains added fiber fillers like oat bran or cellulose, which add bulk and moisture without adding significant calories.
Full nutrition (USDA data · scales with serving)
| Water | 44.0 g |
| Energy | 210 kcal |
| Energy | 879 kj |
| Protein | 7.6 g |
| Total lipid (fat) | 3.5 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 43.3 g |
| Calcium, Ca | 115 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 124 mg |
| Sodium, Na | 388 mg |
| Zinc, Zn | 0.83 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.54 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 55.0 ug |
| Folic acid | 21.0 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 70.0 ug |
| Vitamin B-12 | 0.10 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.50 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.82 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.78 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.06 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.23 g |
| Isoleucine | 0.31 g |
| Leucine | 0.56 g |
| Lysine | 0.26 g |
| Methionine | 0.14 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.38 g |
| Tyrosine | 0.25 g |
| Valine | 0.36 g |
| Arginine | 0.33 g |
| Histidine | 0.17 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.43 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.28 g |
| Proline | 0.76 g |
| Serine | 0.38 g |
FAQ
How is reduced-calorie bread different from whole-wheat bread?
Reduced-calorie bread is primarily formulated to lower energy density, often using refined flours with added fiber or water. Whole-wheat bread is made from the entire wheat kernel, providing more natural fiber, nutrients, and a nuttier texture, but not necessarily fewer calories.
Is it good for weight loss?
It can be a useful tool due to its lower calorie count per slice, helping create a calorie deficit. However, its lower fiber and protein may reduce fullness, so pairing it with high-protein or high-fat foods is crucial for sustained satiety.
Does it contain real oats?
Yes, it typically contains oat flour or oat bran, which contributes to its flavor and moisture. However, the amount is usually less than in a dedicated 'oat bread' and is part of a blend with other, often refined, flours.
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 2.10 kcal/g · 14% calories from protein · 0.0 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: 3.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.