How Many Calories Are In A Slice Of Ezekiel Bread? | Fast Facts

Sprouted loaves are dense, consistent, and portioned. That makes tracking easy. A typical 34 g slice from the classic 4:9 loaf lists 80 kcal on the panel. The same count appears across sesame, flax, and the low-sodium loaf. Cinnamon raisin still lands at 80 kcal, with sugar coming from fruit.

Calories In One Ezekiel Bread Slice — Variants Compared

Here’s a quick head-to-head so you can pick the slice that fits your goal.

Variety	Calories Per Slice	Slice Details
Original (34 g)	80	~15 g carbs, 3 g fiber, 5 g protein; 75 mg sodium
Low Sodium (34 g)	80	Similar macros; 0 mg sodium
Sesame (34 g)	80	Similar macros; 80 mg sodium
Flax (34 g)	80	Similar macros; often 0 g sugar
Cinnamon Raisin (34 g)	80	18 g carbs, 2 g fiber, 5 g sugars; 65 mg sodium

The calorie story stays steady because slice weight stays steady. What shifts is the mix. Raisin adds natural sugars. The low-sodium loaf drops salt to zero while holding the same energy. If you’re building a breakfast around fiber, skim your label and pair that choice with fruit, eggs, or yogurt for balance. Once you’ve set your recommended fiber intake, the rest of the day gets easier to plan.

Where The 80 Calories Come From

A slice brings a compact mix of carbs, protein, and trace fat. In the classic slice you get about 15 g carbs, 3 g fiber, and 5 g protein. Fat sits around half a gram. That macro spread suits light meals or snacks without blowing your budget.

Slice Weight And Water

Loaves sit in the freezer aisle because there are no preservatives. That keeps moisture stable across bags. With steady 34 g portions, calorie math doesn’t bounce around between slices in the same loaf.

Toasting Doesn’t Burn Calories

Toasting dries the slice and may crisp the surface. It doesn’t lower energy on the label. Water loss changes weight, not stored energy. The mouthfeel shifts; the math doesn’t.

Add-Ons And Spreads

The fastest way to change your tally is the spread. Butter adds about 34 kcal per teaspoon. One tablespoon of peanut butter adds around 90–100 kcal plus protein. Avocado brings fats with fiber and lands near 45–50 kcal for a 30 g mash. Pick what fits the meal.

Ezekiel Nutrition Snapshot

The classic 4:9 slice posts 80 kcal, ~15 g carbs, 3 g fiber, 5 g protein, and 0 g sugar on the panel. Sesame sits at the same energy with 1 g fat and 3 g fiber. Low-sodium holds 80 kcal with 0 mg sodium. Cinnamon raisin stays at 80 kcal with 5 g sugars and 2 g fiber. You can see those numbers on the brand’s SmartLabel nutrition facts and flavor pages.

Glycemic Index At A Glance

Sprouted grain loaves tend to digest more slowly than white bread. The 4:9 loaf is marketed with a GI value near 36. Real-world response still depends on toppings, portion size, and your own timing around workouts or meds.

How A Slice Fits A Balanced Plate

Use the bread as the carb anchor and build around it. Add lean protein for staying power. Fold in produce for volume and color. For people tracking fiber, the 3 g in a plain slice helps chip away at the daily mark the U.S. guidelines point to; here’s the Dietary Guidelines’ fiber list so you can mix and match foods that raise the day’s total without a big calorie hit.

Quick Combos Under 350 Calories

• One slice + 2 eggs scrambled in spray + tomatoes on the side.
• One slice + 1 tbsp peanut butter + banana coins.
• One slice + 90 g Greek yogurt + berries.

Add-On Calories You’ll Likely Use

These common toppings change the math fast. Pick a portion, spread it once, and you’ll have a repeatable template.

Topping	Serving	Extra Calories
Butter	1 tsp (5 g)	34
Peanut butter	1 tbsp (16 g)	95
Avocado	30 g mash	48
Fried egg	1 large	72
Jam	1 tbsp	50
Hummus	2 tbsp	70

How It Compares To Other Breads

Most sliced loaves fall between 70 and 120 kcal per slice. The 4:9 slice sits near the lower end with more fiber and protein than a standard white slice of the same weight. That combo helps with satiety and makes snack builds smoother.

Protein Edge

Five grams of protein per 34 g slice is above many pantry staples. Pair one slice with an egg or a thin smear of nut butter and you’ll push a snack into the 12–18 g range without much effort.

Fiber Advantage

Three grams per plain slice helps breakfast reach a sensible total once you add fruit or vegetables. That lift can steady appetite through the morning.

Shopping Notes That Save You Guesswork

Check The Slice Weight

Look for the 34 g serving line on the panel. If the loaf uses thicker cuts or a wide-pan format, the per-slice weight can climb. That raises the count even if ingredients match.

Scan Sodium And Sugar

Low-sodium drops salt to 0 mg per slice. Cinnamon raisin adds 5 g sugars. If you’re tracking either one, pick the flavor that fits the plan for the rest of the meal.

Freeze For Freshness

Since there are no preservatives, most stores keep these loaves frozen. Thaw slices in the toaster or at room temp. Keep what you’ll use in 3–4 days in the fridge; store the rest in the freezer.

Swap Ideas That Keep Calories In Check

• Go open-face for sandwiches. You get crunch and structure while cutting one slice.
• Use measuring spoons for spreads. A level teaspoon of butter tastes rich when the toast is hot.
• Stack volume with lettuce, cucumbers, peppers, and sprouts so the plate looks full without a heavy tally.
• Pick fruit over jam when you want sweet notes. Fresh berries bring flavor with fewer added sugars.

Answers To Common Calorie Questions

Does Toasting Change Calories?

No. It drives off water. The label count stays the same.

Are Two Slices Okay For A Meal?

Two classic slices give 160 kcal plus toppings. Add protein and produce to keep the meal balanced and filling.

What About Gluten?

Classic 4:9 loaves contain wheat and barley. If you need gluten-free, choose a different product line from the same brand that uses rice or other gluten-free grains.

Final Bite

A single slice lands at 80 kcal across the main flavors. That steady portion makes breakfast math easy and keeps sandwiches predictable. Want a deeper plan for the day? Try our daily calorie needs guide to set your target, then plug slices in where they fit.