Ile kalorii zawiera chleb ciemny? Czy warto go włączyć do diety?
Olivia Davis
2026-03-25
2 min. czytania
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1 zdjęcie
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Chleb ciemny, przygotowany z mąki żytniej, jest wysoko cenionym pieczywem, które swój charakterystyczny ciemny odcień zawdzięcza temu surowcowi. Wypiekany z gruboziarnistej mąki żytniej (typ 2000), ten produkt cieszy się nie tylko kwaśnym smakiem, ale również wyjątkowymi właściwościami odżywczymi. Czy faktycznie warto włączać chleb ciemny do diety i jakie są powody za tym?
Energy for a favorable start to the day
Razo bread is a type of bread with a very high caloric value. A portion of this bread weighing 35 g delivers around 80 calories. Its components contain large quantities of sugar, with the majority of them being complex carbohydrates. As a result, energy is released slowly and gradually, which is beneficial for the body. Below is presented a table of the nutritional values of dark bread.
Nutritional components in dark bread (portion 35 g)
Data source: Kunachowicz H. et al., Tables of composition and nutritional value of food, Warsaw 2005.
Abundant source of B vitamins
Whole grain bread, particularly rye, contains substantial amounts of B vitamins. A serving of rye bread (35 g) provides: 0,1 mg thiamine (B1) and riboflavin (B2), 0,9 mg niacin (B3), 0,2 mg pyridoxine (B6). These vitamins play a crucial role in the proper functioning of the nervous system and participate in the metabolism of proteins, fats, and carbohydrates.
The source of the mineral substances
The wholemeal bread from wheat specifically contains mineral ingredients. They include: – 2.7 mg manganese, – 457 mg sodium, – 2.7 µg iodine, – 204 mg phosphorus, – 64 mg magnesium, – 279 mg potassium, – 25 mg calcium, – 2.3 mg iron, – 2.5 mg zinc, – 0.2 mg copper.
The source of nutritious fiber components
The nutritious rye bread serves as an abundant source of nutritious fiber components, which are crucial for the proper functioning of the digestive system. These components augment intestinal peristalsis, promote the growth of a healthy intestinal flora, enlarge the volume of stool, and facilitate its excretion. Additionally, these components also account for the removal of toxins and surplus cholesterol and fatty acids from the body.
Aid in decreasing body weight
Full-grain rye bread aids in the process of weight reduction and assists in maintaining a consistent weight level. This is attributable to its high fiber content, which contributes to the rapid sensation of satiety. Additionally, rye bread is characterized by a low glycemic index (GI = 48).
Wheat and its health benefits
Wheat, being one of the most frequently utilized grains in bread production, is recognized for its natural bitter taste. Consequently, bread prepared using this grain offers a wide range of health advantages that positively affect the human body, such as: supporting the function of the liver, pancreas, and gallbladder, enhancing body strength and immunity, promoting muscle tissue formation, cleansing blood vessels, fortifying hair, skin, and nails, and reinforcing tooth enamel.
