Group · Bread
Italian bread
Italian bread covers a whole family of breads, from ciabatta with its airy crumb to focaccia scented with olive oil, by way of pane rustico. Recognisable by its golden crust and soft texture, it goes just as well with antipasti as with bruschetta. Nutritionally, Italian bread provides around 271 kcal per 100 g, with 50.1 g of carbohydrate, 8.8 g of protein, 3.5 g of fat and 3.2 g of fibre. It is above all a source of energy in the form of starch, useful as part of a varied diet. Its calorie density stays moderate compared with richer breads, making it an everyday starchy food to portion according to your needs.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 271 kcal |
| Kilojoules | 1134 kJ |
| Protein | 8,8 g |
| Carbohydrate | 50,1 g |
| Fat | 3,5 g |
| Fibre | 3,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Selenium27,2 µg49 %
- Vitamin B10,47 mg43 %
- Vitamin B34,38 mg27 %
- Manganese0,46 mg23 %
- Iron2,94 mg21 %
- Vitamin B20,29 mg21 %
- Copper0,19 mg19 %
- Phosphorus103 mg15 %
See the other 8 nutrients
- Calcium78 mg10 %
- Zinc0,86 mg9 %
- Magnesium27 mg7 %
- Vitamin B50,38 mg6 %
- Potassium110 mg6 %
- Vitamin B60,05 mg3 %
- Vitamin E0,29 mg2 %
- Vitamin K11,2 µg2 %
USDA FoodData Central (SR Legacy)
Tips
To enjoy Italian bread without overdoing it, aim for a portion of around 40 to 50 g per meal, or one to two slices. At that size you get complex carbohydrates that help sustain your energy through the day. It is best eaten fresh, on the day, as the crisp crust and soft crumb do not keep well. A tip: freeze it in slices and pop them in the toaster to bring back the texture.
In terms of nutrition facts, classic Italian bread is made with refined wheat flour, which gives it a fairly high glycaemic index and a modest amount of fibre (3.2 g). If you are watching your blood sugar or your weight, pair it with foods rich in fibre, healthy fats or protein: tomatoes and olive oil for bruschetta, grilled vegetables, fresh cheese or lean ham. For more fibre and fullness, you can alternate with wholemeal bread or sourdough bread, whose fermentation makes it easier to digest.
There is no shortage of variations in this tasty family: ciabatta, focaccia with olive oil and rosemary, grissini (breadsticks) or garlic bread. Be careful, as focaccia, being oilier, is higher in calories and fat. You can explore the full range in the bread family to vary your choices and compare their profiles. To see exactly where Italian bread sits among other foods, take a look at the calorie table.
For active people: Italian bread is a good carbohydrate store before a moderate workout, eaten 2 to 3 hours beforehand to fill up the tank. For recovery, pair it with a source of protein (egg, chicken breast, cheese) to support muscle repair. If you are looking to top up your protein intake, discover some protein snack ideas that are easy to fit into your day.
Points to watch:
- Keep an eye on portions: bread adds up quickly over meals and side dishes.
- Beware of rich spreads (butter, oil in large amounts), which push up the calories.
- If you are watching your weight, limit brioche-style or very oily versions.
- Italian bread contains gluten, so it is not suitable if you have a gluten intolerance.
Eaten in moderation and well paired, Italian bread remains a pleasure that fits perfectly into a balanced diet.