Calories from Fat

The healthiest food for humans contains only 10% of calories from fat (see Whole). Dietitians recomment no more than 20% of calories from fat in 'festive' meals or in store-bought snacks and foods. What does it mean for bread?

In white bread, the main source of calories from fat are added fats (butter, oil, etc). The rest are calories from "carbs" (flour and sugar). There is no need to count calories from yeast, for example, and other minor ingredients.

1 g of carbs or protein gives 4 calories

1g of fat - 9 calories.

So, for example, a chunk of bread from 100g of bread flour and 1 g of fat (+ water, salt, yeast) would have

360 calories from bread flour
9 calories from fat (1% fat to flour weight)
total: 369 calories
9/369 -> 2.4% of calories from fat.

To get to the level of very healthy 10% of calories from fat, we would have a recipe with 4.5g of fat per each 100g of flour in the recipe, i.e. 4.5% fat to the weight of flour.

100g bread flour - 360 Cal
4.5g fat - 40 Cal
total calories - 400
40/400 - 10% of calories from fat

To get to the level of still acceptable 20% of calories from fat, we would have to bake a loaf with 11% fat, i.e.
11g of fat per each 100g flour in the recipe.

100g bread flour - 360 Cal
11g fat - 88 Cal
88/448 - 20% of calories from fat.

Since enriched breads normally contain not just added fat, but also sugar and sugar is "calories from carbs",  in rich baked goods we can add even more fat and still be below 20% or even 10% of total calories from fat. In that sense, bread is a very good food!

Example. A big loaf of white bread (Basic White) from 500g of flour, given in Zojirushi Virtuoso recipe book, has

500g flour
42g sugar
32g butter (82% fat, i.e. 26g fat)

How many calories are from fat in that bread?

542g "carbs" give 1970 Cal(1800 from flour and 170 from sugar)
26g fat give 229 Cal from fat
total calories - 2200,
calories from fat: 229/2200 - 10% of calories from fat.

Virtuoso Basic Loaf is an unusually beautiful and richly tasting bread and yet it has a very healthy composition with 10% fat content. Bread is the best food on Earth, truly.

P.S. for whole grain breads, the numbers are

100g of whole grain flour, wheat or rye, has 2.5g of fat. Total calories - 340, of which 22 Cal are from fat.

Then, 2% added fat in a sugar free whole grain recipe, would give us bread with total 4.5g fat per 100 g of flour, 10% of calories from fat.  And 9% added fat in a sugar free recipe would give us 20% of calories from fat.