Ciabatta Nutrition Facts and Health Benefits

In response to French baguettes, ciabatta bread was invented in Italy with a similar hard, crunchy texture on the outside and a chewiness on the inside. Made with a mixture of whole wheat, oil, water, and yeast, you can find this popular carb as the star in sandwich shops, bakeries, and grocery stores throughout the world (even in France).

The whole wheat, calcium, and fiber found in ciabatta bread can aid in proper digestion, prevent type 2 diabetes, and promote bone health (although not all ciabatta is made from whole wheat). You can boost its benefits by adding chopped vegetables with a drizzle of olive oil between two slices to create a meal full of vitamins and minerals and rich in antioxidants.

Ciabatta Nutrition Facts

The nutrition information for 57 grams of ciabatta bread is provided by the USDA.

Carbs

As with most bread, the carbohydrate count in ciabatta is high. A 57-gram slice or roll contains 29 grams of carbs, the majority of which contain fiber for healthy digestion.

Fats

The fats in ciabatta come from olive oil, which contains monounsaturated fatty acids.

Protein

The protein count is low at 5 grams per serving. Around 15% of the calories from any ciabatta baguette or roll are from protein.

Vitamins and Minerals

Ciabatta contains 320 milligrams of sodium. The Food and Drug Administration (FDA) recommends eating less than 2,300 milligrams of sodium per day, which is the equivalent of only 1 teaspoon of table salt. Ciabatta also contains 39.9 milligrams of potassium for electrolyte balance and 10.3 milligrams of calcium for bone health.

Calories

Store-bought and homemade ciabatta bread calorie counts will vary. Overall, a serving contains approximately 140 calories. This is a typical roll size that you would eat for a sandwich.

Health Benefits

The whole wheat in ciabatta bread contributes to a number of health benefits. Here is an overview of the potential benefits of eating ciabatta bread.

May Promote Weight Management

Bread made with whole wheat can provide 4% of your recommended daily amount of fiber, which can help with weight management. The American Heart Association says that because fiber needs more chewing it can take longer for your stomach to digest. This causes your body to recognize that you are full before you continue eating more food.

Women should try to eat between 21 to 25 grams of fiber per day, and men should consume 30 to 38 grams each day. For most Americans, though, the average fiber consumption is lower than the recommended daily amount, according to researchers of a recent study published in Nutrients.

May Reduce Cardiovascular Disease Risk

Fiber intake can significantly reduce cardiovascular and stroke development says a published meta-analysis. Researchers found that 28 to 30 grams per day of whole-grain whole fiber intake caused a considerable reduction in total serum cholesterol and low-density lipoprotein (LDL, the “bad cholesterol) in separate clinical studies.

May Prevent Type 2 Diabetes

The fiber in whole grains can slow the breakdown of starch into glucose, which can create steady blood sugar levels rather than spike them. Additionally, consuming whole grains can help prevent type 2 diabetes.

In fact, one study found that those who averaged 2 to 3 servings of whole grains a day were 30% less likely to have developed type 2 diabetes than those who rarely ate whole grains. Plus, when the researchers combined their results with the results of several other large studies, they discovered the risk of developing type 2 diabetes could be reduced by 21% when people consume an extra two servings of whole grains a day.

Meanwhile, a study of more than 72,000 postmenopausal women without diabetes found that a higher intake of whole grains resulted in a reduction in the risk of developing type 2 diabetes. In fact, women who ate the highest amount of whole grains (2 or more servings daily) as compared with those who ate no whole grains experienced a 43% reduction in risk.

May Decrease the Risk of Crohn's Disease

In a study published in Gastroenterology, researchers found that long-term fiber intake is associated with a lower risk of Crohn’s disease, a type of inflammatory bowel disease. Researchers collected data from 170,776 women and followed up throughout a period of 26 years.

During that time, they examined dietary information from a quantitative food frequency questionnaire delivered every 4 years. They found that those who followed a diet rich in fiber experienced fewer Crohn’s disease diagnoses than those with limited fiber intake.

Allergies

Allergies from ciabatta bread generally occur from a wheat allergy or gluten intolerance. An allergy to wheat can cause diarrhea, stomach cramps, and severe gastrointestinal distress. Other symptoms include swelling of the tongue or lips, eczema, runny nose, drop in blood pressure, and lightheadedness.

Gluten intolerance or celiac disease symptoms are similar to that of a wheat allergy. If you suspect you have an allergy to wheat, are gluten sensitive, or that you have an intolerance, talk to a healthcare provider. They can help make a correct diagnosis and educate you on food alternatives.

When It’s Best

Ciabatta lasts for a few days at room temperature. If you purchase ciabatta bread from a professional bakery or if you bake it at home, the shelf life will be shorter as the bread does not contain the preservatives you find in store-bought products. If you add more fat to your ciabatta, however, you will find it can last longer.

Storage and Food Safety

You can wrap ciabatta bread in an airtight plastic bag and store it at room temperature for 2 to 3 days in a cool, dry pantry or dark cupboard. The bread should also be stored away from heat and appliances. Do not put the bread in the refrigerator, as this can cause the ciabatta to dry out quickly.