Black bread is a type of bread obtained by baking dough made from rye flour using sourdough. This type of bread is called rye bread. Brown bread is an important food product. Modern technology for making black bread has changed significantly. In terms of nutritional value, this product has practically no equal alternatives among bakery products. Due to the high carbohydrate content in black bread, which has less calories than traditional white bread, this type of bread is a preferred dietary product. How many calories are in black bread? What are its beneficial properties?
Black bread: calorie content, beneficial properties of the product
Bread is one of the oldest products that is indispensable in the human diet. This product is high in calories and, at first glance, does not have such beneficial properties as to be consumed every day. However, almost no meal is complete without bread. Why is that? It is worth noting that bread is different from bread. Modern technologies for the production of black bread have significantly changed the recipe. True black bread is made by baking leavened dough. Many modern bakeries produce black bread with the addition of yeast, wheat flour and other impurities. Black bread, whose calorie content is significantly lower than the calorie content of various types of white bread, has a number of beneficial properties, which explains the need for its regular consumption.
Nutrient composition of black bread, the calorie content of which is up to 200 calories per 100g of product:
- Proteins – 6.6g;
- Fats – 1.2g;
- Carbohydrates – 34.2g.
Due to the high carbohydrate content, black bread, whose calorie content is lower than the energy value of white bread, takes longer to be absorbed by the body, and also contributes to longer saturation of the body. Brown bread, the calorie content of which varies depending on the cooking technology, is rich in vitamins (A, E, PP, almost all B vitamins), essential amino acids, mineral components, and fiber.
Black bread, whose calorie content varies from 160 to 200 calories, contains lysine, an essential amino acid that is part of almost all proteins and is also necessary for the growth and restoration of body tissues, the production of antibodies, hormones, the synthesis of enzymes, and albumins. Thanks to its rich nutrient composition, black bread helps increase the body's immunity, normalizes the functions of its systems, hormonal levels, improves the functioning of the gastrointestinal tract, enhances intestinal motility, and removes toxins from the body. Black bread, which is quite high in calories, is one of the folk remedies for naturally increasing the body's protective functions, lowering cholesterol levels in the blood, as well as removing waste and toxins.
Of the beneficial properties of black bread, the calorie content of which can be neglected in order to replenish the balance of vitamins and microelements in the body, the following are particularly highlighted:
- Improved digestion; when replacing white bread with black bread, natural weight loss occurs;
- Cleansing blood vessels, black bread is recommended for patients suffering from atherosclerosis;
- The high level of iron in black bread makes it an indispensable product in the diet for the prevention of anemia;
- Brown bread effectively lowers blood sugar levels;
- Natural cleansing of the body from waste and toxins, regular cleansing of the intestines with constant use;
- Black bread in the diet significantly reduces the risk of developing coronary heart disease;
- The rich vitamin composition helps the body fight stress, black bread helps to raise mood, vitality, and normalize the psycho-emotional background.
Calorie content of rye bread. Chemical composition and nutritional value.
Nutritional value and chemical composition of “Rye bread”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 259 kcal | 1684 kcal | 15.4% | 5.9% | 650 g |
| Squirrels | 8.5 g | 76 g | 11.2% | 4.3% | 894 g |
| Fats | 3.3 g | 56 g | 5.9% | 2.3% | 1697 g |
| Carbohydrates | 42.5 g | 219 g | 19.4% | 7.5% | 515 g |
| Alimentary fiber | 5.8 g | 20 g | 29% | 11.2% | 345 g |
| Water | 37.3 g | 2273 g | 1.6% | 0.6% | 6094 g |
| Ash | 2.5 g | ~ | |||
| Vitamins | |||||
| beta carotene | 0.004 mg | 5 mg | 0.1% | 125000 g | |
| beta Cryptoxanthin | 1 mcg | ~ | |||
| Lutein + Zeaxanthin | 54 mcg | ~ | |||
| Vitamin B1, thiamine | 0.434 mg | 1.5 mg | 28.9% | 11.2% | 346 g |
| Vitamin B2, riboflavin | 0.335 mg | 1.8 mg | 18.6% | 7.2% | 537 g |
| Vitamin B4, choline | 14.6 mg | 500 mg | 2.9% | 1.1% | 3425 g |
| Vitamin B5, pantothenic | 0.44 mg | 5 mg | 8.8% | 3.4% | 1136 g |
| Vitamin B6, pyridoxine | 0.075 mg | 2 mg | 3.8% | 1.5% | 2667 g |
| Vitamin B9, folates | 151 mcg | 400 mcg | 37.8% | 14.6% | 265 g |
| Vitamin C, ascorbic acid | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 g |
| Vitamin E, alpha tocopherol, TE | 0.33 mg | 15 mg | 2.2% | 0.8% | 4545 g |
| Vitamin K, phylloquinone | 1.2 mcg | 120 mcg | 1% | 0.4% | 10000 g |
| Vitamin RR, NE | 3.805 mg | 20 mg | 19% | 7.3% | 526 g |
| Macronutrients | |||||
| Potassium, K | 166 mg | 2500 mg | 6.6% | 2.5% | 1506 g |
| Calcium, Ca | 73 mg | 1000 mg | 7.3% | 2.8% | 1370 g |
| Magnesium, Mg | 40 mg | 400 mg | 10% | 3.9% | 1000 g |
| Sodium, Na | 603 mg | 1300 mg | 46.4% | 17.9% | 216 g |
| Sera, S | 85 mg | 1000 mg | 8.5% | 3.3% | 1176 g |
| Phosphorus, P | 125 mg | 800 mg | 15.6% | 6% | 640 g |
| Microelements | |||||
| Iron, Fe | 2.83 mg | 18 mg | 15.7% | 6.1% | 636 g |
| Manganese, Mn | 0.824 mg | 2 mg | 41.2% | 15.9% | 243 g |
| Copper, Cu | 186 mcg | 1000 mcg | 18.6% | 7.2% | 538 g |
| Selenium, Se | 30.9 mcg | 55 mcg | 56.2% | 21.7% | 178 g |
| Fluorine, F | 51 mcg | 4000 mcg | 1.3% | 0.5% | 7843 g |
| Zinc, Zn | 1.14 mg | 12 mg | 9.5% | 3.7% | 1053 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 3.85 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.325 g | ~ | |||
| Valin | 0.379 g | ~ | |||
| Histidine* | 0.182 g | ~ | |||
| Isoleucine | 0.319 g | ~ | |||
| Leucine | 0.579 g | ~ | |||
| Lysine | 0.233 g | ~ | |||
| Methionine | 0.139 g | ~ | |||
| Threonine | 0.255 g | ~ | |||
| Tryptophan | 0.096 g | ~ | |||
| Phenylalanine | 0.411 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.299 g | ~ | |||
| Aspartic acid | 0.442 g | ~ | |||
| Glycine | 0.302 g | ~ | |||
| Glutamic acid | 2.603 g | ~ | |||
| Proline | 0.909 g | ~ | |||
| Serin | 0.417 g | ~ | |||
| Tyrosine | 0.213 g | ~ | |||
| Cysteine | 0.173 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.626 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.011 g | ~ | |||
| 16:0 Palmitinaya | 0.385 g | ~ | |||
| 18:0 Stearic | 0.23 g | ~ | |||
| Monounsaturated fatty acids | 1.311 g | min 16.8 g | 7.8% | 3% | |
| 16:1 Palmitoleic | 0.012 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.296 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.003 g | ~ | |||
| Polyunsaturated fatty acids | 0.799 g | from 11.2 to 20.6 g | 7.1% | 2.7% | |
| 18:2 Linolevaya | 0.739 g | ~ | |||
| 18:3 Linolenic | 0.06 g | ~ | |||
| Omega-3 fatty acids | 0.06 g | from 0.9 to 3.7 g | 6.7% | 2.6% | |
| Omega-6 fatty acids | 0.739 g | from 4.7 to 16.8 g | 15.7% | 6.1% |
The energy value of rye bread is 259 kcal.
- oz = 28.35 g (73.4 kcal)
- slice = 32 g (82.9 kcal)
- slice, thin = 20 g (51.8 kcal)
- slice, snack-size = 7 g (18.1 kcal)
Primary source: USDA National Nutrient Database for Standard Reference. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Main varieties of black bread: calories and composition
It is rare to find real black bread on the shelves of modern stores. Pure rye bread is no longer baked, but the black bread available on the shelves is made from a flour mixture, 85% of which is rye flour, and 15% is wheat. The calorie content in such black bread will be slightly higher. Rye bread, made from rye and wheat flour, whose calorie content reaches 180 calories, is also beneficial for the body, as it retains most of its beneficial properties.
Another type of black bread, which is made from wheat and rye flour, is called Borodinsky. Borodinsky bread, whose calorie content reaches 190 calories, is made from rye flour (80%, which explains its beneficial properties), wheat flour (15%, which explains its increased calorie content), and 5% fermented rye malt.
Rye bread, the calorie content of which depends on the proportion of wheat flour it contains, is also represented by other varieties. However, the mass fraction of wheat flour in them reaches 50%, which increases the calorie content of black bread and reduces its beneficial properties.
Pure rye bread, which has only 163 calories, has a fairly high acidity, which protects it from mold and extends its shelf life. However, this property of truly black bread, whose calorie content is low compared to other varieties, excludes it from the diet of patients suffering from peptic ulcers of the stomach and duodenum, as well as those with high acidity. Adding wheat flour to black bread allows everyone to consume it without exception. Borodino bread, whose calorie content is slightly higher than the energy value of truly black bread, is an excellent alternative.
Making black bread at home
The recipe for black bread in a bread machine is very simple. This device not only bakes bread, but also kneads dough. A bread maker is an ideal unit for those who don’t want to waste their hands and make bread at home as quickly as possible.
Ingredients included in the recipe for black bread in a bread machine:
- 1.5 cups rye flour;
- yeast (1 tsp)
- olive oil or melted margarine (1 tbsp.)
- whey (1 cup)
- cumin (1 tsp)
- salt
- sugar
Dieting: how many calories are in black bread?
With a relatively low calorie content in black bread, this product becomes indispensable in any diet menu. How can this be?
The composition of black bread includes unique enzymes that improve metabolism, promote natural cleansing of the intestines, as well as weight loss. The fiber in its composition helps to satiate the body for a longer period of time, which will eliminate unnecessary snacks from the diet.
Any diet is a kind of stress for the body, which does not receive enough nutrients. A person on a diet is constantly in a state of stress due to dietary restrictions. Vitamins and microelements contained in black bread help reduce stress.
When compiling a diet, many nutritionists do not recommend excluding bread, as it contributes to the normal functioning of the gastrointestinal tract and its regular cleansing. An important point in any dietary nutrition is the exclusion from it not of black bread itself, but of those products with which bread is traditionally consumed: butter, processed cheese, mayonnaise, sauces, ketchups.
Considering how many calories are in rye bread, this product can be safely included in the diet. Borodino bread, whose calorie content reaches 200 calories, is an optimal product for weight loss, stimulating digestion processes and promoting natural weight loss.
How to make rye bread at home
Rye flour, unlike wheat flour, contains little gluten. You need to knead it for a long time. In production, two types of flour are often mixed in different proportions. It’s quite possible to prepare pure rye baked goods at home. This can be done in a slow cooker, bread maker, oven, or Russian oven.
Yeast method
Before you start cooking, remember the rules:
- sift the flour before kneading, saturate it with oxygen;
- place the dough on the dough;
- place the loaf in a preheated oven;
- do not open the oven door for the first 20 minutes;
- After removing the bread from the oven, sprinkle it with water and cover with a towel.
To prepare healthy traditional pure rye bread you will need:
- rye flour – 500 g;
- salt - to taste;
- dry yeast – 9 g;
- water – 300 g.
Cooking method:
- Mix all ingredients thoroughly.
- Place in a container and cover with a towel for several hours to rise.
- Knead the dough and form into a loaf.
- Make cuts.
- Place in the oven at 220°C for 30 minutes.
- The bread is ready if the crust is firm, crispy, and toasty.
- Cover with a towel and leave to cool.
Yeast-free method
The most popular method, due to the benefits of sourdough rye bread. It consists in the properties of the product to facilitate digestion. Yeast-free recipes are more complex in technology, but the product turns out delicious:
- On the first day, pour water into 100 g of rye flour and stir until it reaches the consistency of sour cream.
- Cover and place in a warm place.
- Repeat on the second day, maintaining the proportions.
- On the third day, repeat, wait for bubbles indicating the beginning of fermentation.
- Leave the serum for 5-15 hours.
- Knead the dough, adding flour.
- Bake for 1 hour at 200 ⁰C.
To prepare rye-wheat bread you will need sourdough ingredients:
- rye flour – 500 g;
- warm water 550 ml.
Preparation procedure:
- Combine warm water (150 g) with flour (100 g).
- Cover the container with gauze and place in a warm place for a day.
- Add 100 g of flour and 100 g of water to the starter daily.
- On the fifth day the starter is ready.
Ingredients for baking bread:
- sourdough – 400 g;
- rye flour – 200 g;
- wheat flour – 600 g;
- salt – 1 tbsp. l.;
- water – 450 ml.
Preparation procedure:
- Mix all ingredients.
- Let the dough rest for 20 minutes.
- Form buns.
- Leave for 4 hours.
- Bake in an oven preheated to 250⁰C.
- Place a container of water in the oven for 10 minutes.
- Remove container.
- Bake the bread for 40 minutes until fully cooked.
Recipe? Recipe!
Is it possible to make this bread at home? Of course you can! Here is one of the recipes:
Brown bread sandwich:
Cut the bread into slices of the size you need. Take a frying pan and fry the bread on one side in vegetable oil to get a crispy crust. When the bread has cooled, rub the crust with garlic. Add a little mayonnaise on top and lay out slices of cucumbers. You can add a few sprats. And, of course, greens.
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