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Is Potato Bread Healthy? Nutrition Facts and Health Benefits
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You may know that wheat bread is healthy, but what about the famous potato bread? Let’s talk about it in this article.
It is a versatile and popular bread used for cold-cut sandwiches, French toast, grilled cheese sandwiches, and more as an alternative to white bread or whole-wheat bread.
In this article, we will dive into the nutrition of this soft bread, compare it to white bread, and discuss how to incorporate it into your diet.
What Is Potato Bread?
Potato bread is a moist and chewy bread that is made from whole wheat or bread flour. However, it also has potato flakes, potato flour, or mashed potatoes added in. Typically used for sandwiches, it is very versatile, and the options are endless!
It is important to note that since it is still whole-wheat bread, unfortunately, it is not gluten-free. This is because it contains whole wheat or bread flour (which contains gluten) in addition to the potato.
Is Potato Bread Healthy?
Potato bread is a healthy bread that is a moderate source of protein and fiber. In addition, it contains carbohydrates that provide the body with energy to function.
Potato Bread vs. White Bread
Since white bread is very popular as well, let’s compare the nutritional information of potato bread and white bread. Here is the comparison in table format:
| Potato Bread (per slice) | White Bread (per slice) |
| 85 calories | 73 calories |
| 4 grams of protein | 2.5 grams of protein |
| 3 grams of sugar | 1.5 grams of sugar |
| 2 grams of fiber | 0.6 grams of fiber |
| 15 grams of carbohydrates | 13 grams of carbohydrates |
5 Health Benefits of Potato Bread
Next, let’s dive into some of the primary health benefits of eating this delicious bread made with potato flour.
#1 Supports strong bones and teeth
It contains calcium, which works with vitamin D to support strong bones and teeth. Calcium is essential as you get older because bones weaken and become more fragile over time.
According to the Harvard School of Public Health, calcium is essential for blood clotting, muscle contractions, heartbeat, and nerve functioning.
#2 Source of phosphorus
Potato bread is a source of phosphorus. Similar to calcium, phosphorus is essential for strong bones and teeth. Phosphorus can also be found primarily in dairy products, such as milk and yogurt.
According to the National Institutes of Health, phosphorus also functions in DNA and RNA. Additionally, phosphorus is a part of the body’s primary energy source, called ATP.
#3 Provides potassium
It contains some potassium as well. Potassium is a mineral that functions as an electrolyte.
Electrolytes, such as potassium and sodium, control fluid movement in the body and support hydration and fluid balance.
#4 Supports weight loss
A slice of potato bread only has 85 calories and 170 calories for two pieces when used in a sandwich. Therefore, it is relatively low in calories and can be a filling and hearty food.
#5 Energy source
Finally, the carbohydrates in the bread are a great source of energy to power you throughout your day. This is because carbohydrates are the body’s main source of energy.
Additionally, fiber and protein keep the sugars in the carbohydrates from spiking your blood glucose quickly.
Potato Bread Nutrition Facts
Now that we have discussed the potential benefits of eating bread made from potato flour or flakes, let’s break down the nutritional information, including calories, fat, and protein. Read on!
Nutritional value (per 100g)
| Calories/Nutrient (per 100g) | Amount |
| Calories (kcal) | 266 |
| Sodium (mg) | 375 |
| Net Carbs (g) | 47.1 |
| Fiber (g) | 6.3 |
| Sugar (g) | 9.38 |
| Total Fat (g) | 3.13 |
| Protein (g) | 12.5 |
| Cholesterol (mg) | 0 |
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/nutrients
Low in calories and fats
A 100-gram serving of potato bread is approximately three slices, so let’s break it down per slice.
A slice of potato bread contains 85 calories and just 1 gram of fat, which makes potato bread a great tasty option for those looking to lose weight or maintain their current weight.
Relatively high in proteins
Compared to white bread, potato bread is higher in protein, with 4 grams per slice. White bread only contains 2.5 grams of protein per slice.
If you use potato bread, add a protein source such as chicken breast, sliced turkey, or lean meat to make a balanced meal.
High in carbohydrates
A slice of potato bread contains about 15 grams of carbohydrates. This number is typical for a slice of bread. However, it also has 2 grams of dietary fiber.
Fiber is important to help slow down the digestion and absorption of carbohydrates and sugars, meaning fiber prevents significant blood sugar spikes. Fiber is also essential for maintaining regular bowel movements and supporting a healthy gut microbiome.
High in vitamins and minerals
Potato bread also contains vitamins and minerals, including calcium, phosphorus, and potassium.
Among the benefits mentioned above, these vitamins and minerals work together to help support your health.
Healthy Potato Bread Recipe
Let’s now walk through a recipe that is both healthy and easy!
Healthy potato bread ingredients
- 2 tbsp of extra virgin olive oil
- 1 packet of active dry yeast
- 1 tbsp of honey
- 2 tbsp of dry milk powder
- 1/2 cup dry potato flakes
- 3 cups of whole-wheat flour or bread flour
- 1 cup of warm water
Directions
Put all of the ingredients into a bread maker.
Keep in mind that you can also make this bread with potato flour or mashed potatoes instead of whole-wheat flour or bread flour.
For more easy and healthy recipes to spruce up your diet, check out the DoFasting app here! DoFasting provides thousands of recipes that are hand-picked by nutrition professionals.
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FAQs
Potato bread does tend to have more sugar than white bread. However, it is slightly higher in protein and fiber than white bread. Therefore, potato bread is more nutritious.
A slice of potato bread contains only 85 calories.
Its shelf-life is dependent on many factors, including preservatives it may contain. Consume it before the date on the packaging, or you could freeze or refrigerate it to extend its shelf-life.
A Word From a Nutritionist
Include potato bread into your diet for a nutritious variation of your typical white bread or whole-wheat bread.
It replaces some (but not all!) of the bread flour or whole-wheat flour with dehydrated potato flakes, potato flour, or mashed potatoes. Therefore, you are still getting the nutrients from whole wheat, such as B vitamins, but you also get some extra nutrition and protein from the potato flakes.
Use it to make a nutritious sandwich filled with chicken breast, sliced turkey, or another lean protein option. Potato bread pairs well with a small piece of fruit, such as an apple or an orange, and a glass of low-fat milk or a non-dairy milk alternative.
You could even brush broiled potato bread with some extra virgin olive oil to add some healthy fat.
Conclusion
Potato bread is wheat bread rich in vitamins and minerals, such as calcium, phosphorus, and potassium. Calcium and phosphorus support strong bones and teeth, while potassium works in fluid balance.
It also provides an alternative to white bread that’s higher in protein and fiber.
Overall, give potato bread a try!
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