Soda bread, a quick bread leavened with baking soda rather than yeast, holds a significant place in culinary traditions, particularly in Ireland. Its simple ingredients and ease of preparation have made it a staple in many households. Understanding the nutritional composition of soda bread can help individuals make informed dietary choices. This article delves into the nutritional aspects of soda bread, providing a comprehensive overview of its macronutrient and micronutrient content.
Macronutrient Composition
Calories
A serving of soda bread (approximately 164.7 kCal) provides a moderate amount of energy. However, calorie content can vary depending on the recipe and serving size.
Carbohydrates
Soda bread is relatively high in carbohydrates, with approximately 31.4 g of total carbs per serving. Of these, 30 g are net carbs, which are the carbohydrates that the body digests and uses for energy. The fiber content is 1.4 g, and the starch content is 18.2 g. Soda bread contains 11.8 g of sugar, including sucrose, glucose, fructose, lactose, maltose and galactose.
Fats
Soda bread contains a modest amount of fat, totaling 3.1 g per serving. This includes 1.2 g of monounsaturated fat, 1 g of polyunsaturated fat, and 0.6 g of saturated fat. It’s worth noting that saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, potentially increasing the risk of atherosclerosis.
Protein
Soda bread contributes 3.7 g of protein per serving, making it a minor source of this essential macronutrient.
Read also: The Truth About Diet Soda and Autism
Micronutrient Composition
Vitamins
Soda bread contains several vitamins, contributing to overall nutritional value.
- Vitamin A: 27.9 mcg
- Vitamin B1 (Thiamin): 0.2 mg
- Vitamin B2 (Riboflavin): 0.2 mg
- Vitamin B3 (Niacin): 1.5 mg
- Vitamin B5: 0.2 mg
- Vitamin B6: 0 mg
- Vitamin B12: 0.1 mcg
- Vitamin C: 0.5 mg
- Vitamin D: 0.1 mcg
- Vitamin E: 0.4 mg
- Vitamin K: 3 mcg
- Folate: 32.7 mcg
Minerals
Soda bread offers a variety of minerals, each playing a vital role in maintaining bodily functions.
- Calcium: 43.2 mg
- Iron: 1.4 mg
- Magnesium: 14 mg
- Phosphorus: 64.2 mg
- Potassium: 152.6 mg
- Sodium: 224 mg
- Zinc: 0.3 mg
- Copper: 0.1 mg
- Selenium: 9.1 mcg
Glycemic Load
Soda bread has a glycemic load of 19.73. The glycemic load (GL) estimates the impact of carbohydrate-containing food on blood sugar levels. A higher GL indicates a greater potential to raise blood sugar.
PRAL (Potential Renal Acid Load)
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food.
Nutritional Information for 1 oz of Irish Soda Bread
For a smaller serving size of 1 oz (28g) of Irish soda bread, the nutritional content is as follows:
Read also: The Truth About Baking Soda and Coffee for Weight Loss
- Calories: 82
- Fats: 1g (2% DV)
- Saturated fats: 0.3g (2% DV)
- Trans fats: -
- Cholesterol: 5mg (2% DV)
- Sodium: 113mg (5% DV)
- Carbs: 16g (6% DV)
- Net carbs: 15g
- Fiber: 1g (3% DV)
- Sugar: -
- Protein: 2g
- Calcium: 23mg (2% DV)
- Iron: 1mg (10% DV)
- Potassium: 75mg (2% DV)
- Vitamin D: -
- Vitamins and Minerals:
- Alpha carotene: -
- Beta carotene: -
- Caffeine: -
- Choline: -
- Copper: 0mg (4% DV)
- Fluoride: -
- Folate (B9): 13μg (3% DV)
- Lycopene: -
- Magnesium: 7mg (2% DV)
- Manganese: 0.1mg (4% DV)
- Niacin: 1mg (4% DV)
- Pantothenic acid: 0.1mg (1% DV)
- Phosphorus: 32mg (5% DV)
- Retinol: 13μg
- Riboflavin (B2): 0.1mg (6% DV)
- Selenium: 5μg (8% DV)
- Theobromine: -
- Thiamine: 0.1mg (7% DV)
- Vitamin A IU: 55IU
- Vitamin A: 14μg (2% DV)
- Vitamin B12: 0μg (1% DV)
- Vitamin B6: 0mg (2% DV)
- Vitamin C: 0.2mg (0.3% DV)
- Vitamin D IU: -
- Vitamin D2: -
- Vitamin D3: -
- Vitamin E: -
- Vitamin K: -
- Zinc: 0.2mg (1% DV)
- Sugars:
- Sugar: -
- Sucrose: -
- Glucose: -
- Fructose: -
- Lactose: -
- Maltose: -
- Galactose: -
- Starch: -
- Fats:
- Saturated fats: 0.3g (2% DV)
- Monounsaturated fats: 1g
- Polyunsaturated fats: 0.4g
- Trans fats: -
- Fatty Acids:
- Total omega 3: 0g
- Total omega 6: 0g
- Alpha Linolenic Acid (ALA): -
- Docosahexaenoic Acid (DHA): 0g
- Eicosapentaenoic Acid (EPA): 0g
- Docosapentaenoic Acid (DPA): 0g
- Amino Acids:
- Alanine: 0.1g
- Arginine: 0.1g
- Aspartic acid: 0.1g
- Cystine: 0g
- Glutamic acid: 1g
- Glycine: 0.1g
- Histidine: 0g
- Hydroxyproline: -
- Isoleucine: 0.1g
- Leucine: 0.1g
- Lysine: 0.1g
- Methionine: 0g
- Phenylalanine: 0.1g
- Proline: 0.2g
- Serine: 0.1g
- Threonine: 0.1g
- Tryptophan: 0g
- Tyrosine: 0.1g
- Valine: 0.1g
Variations of Soda Bread
Irish Soda Bread
A traditional Irish soda bread recipe typically includes flour, baking soda, salt, and buttermilk. Some variations may include additional ingredients such as raisins or caraway seeds.
Irish Brown Soda Bread
Irish brown soda bread incorporates whole wheat flour, providing a higher fiber content compared to white soda bread. This variation offers a more nutritious option with added health benefits.
Buttermilk Soda Bread
Buttermilk is a key ingredient in many soda bread recipes, adding a tangy flavor and contributing to the bread's soft texture.
Health Considerations
Cholesterol
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, individuals with specific health conditions should consult their physician for personalized dietary advice.
Saturated Fats
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, potentially increasing the risk of atherosclerosis. Moderation is key when consuming foods high in saturated fats.
Read also: Is Diet Mountain Dew Healthy?