Bread, Boston Brown: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A dense, moist, and subtly sweet bread, Boston Brown Bread is traditionally steamed in a can, featuring a blend of flours, molasses, and often raisins, offering a unique texture and flavor. --- RECIPE --- Servings: 8-10 slices Prep Time: 20 minutes Ingredients: - 1/2 cup rye flour - 1/2 cup cornmeal - 1/2 cup whole wheat flour - 1 tsp baking soda - 1/2 tsp salt - 1/2 cup molasses - 1 cup buttermilk - 1/2 cup raisins (optional) Instructions: 1. Generously grease a 1-pound coffee can or a 2-quart heatproof mold. Line the bottom with parchment paper. 2. In a large bowl, whisk together rye flour, cornmeal, whole wheat flour, baking soda, and salt. 3. In a separate bowl, whisk together molasses and buttermilk. 4. Pour the wet ingredients into the dry ingredients and mix until just combined. Stir in raisins if using. 5. Pour the batter into the prepared can, filling it no more than 2/3 full. 6. Cover the top of the can tightly with aluminum foil. 7. Place the can on a rack in a large pot with a tight-fitting lid. Pour boiling water into the pot until it comes halfway up the sides of the can. 8. Bring the water to a simmer, cover the pot, and steam for 3 hours, replenishing water as needed. 9. Carefully remove the can from the pot. Let cool for 10 minutes before inverting the bread onto a wire rack. Slice and serve warm.
Per 100g reference serving, Bread, Boston Brown provides 274 kcal of energy, 10.7g protein (16% of calories), 47.5g total carbohydrates (70% of calories, including 4g dietary fiber and 5.73g sugars), and 4.53g total fat (14% of calories).
Vitamins Profile in Bread, Boston Brown (Per 100g)
Track how Bread, Boston Brown contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.2 mg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.19 mg | 1.3% DV |
| Vitamin K (Phylloquinone) | 4.9 µg | 4.1% DV |
| Vitamin B1 (Thiamin) | 0.411 mg | 34.2% DV |
| Vitamin B2 (Riboflavin) | 0.252 mg | 19.4% DV |
| Vitamin B3 (Niacin) | 5.59 mg | 34.9% DV |
| Vitamin B6 (Pyridoxine) | 0.111 mg | 6.5% DV |
| Total Folate (Vitamin B9) | 85 µg | 21.2% DV |
| Folate (Dietary Folate Equivalents) | 99 µg | 24.8% DV |
| Natural Food Folate | 65 µg | 16.2% DV |
| Choline | 18.7 mg | 3.4% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 44 µg | 0.4% DV |
Minerals & Electrolytes in Bread, Boston Brown (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 3.6 mg | 20% DV |
| Calcium (Ca) | 125 mg | 9.6% DV |
| Magnesium (Mg) | 41 mg | 9.8% DV |
| Potassium (K) | 141 mg | 3% DV |
| Zinc (Zn) | 1.04 mg | 9.5% DV |
| Selenium (Se) | 28.8 µg | 52.4% DV |
| Phosphorus (P) | 129 mg | 10.3% DV |
| Copper (Cu) | 0.148 mg | 16.4% DV |
| Sodium (Na) | 450 mg | 19.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.004 g | 0.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.161 g | 10.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.45 g | 10.3% DV |
| Monounsaturated Fat (MUFA) | 0.612 g | 2% DV |
| Polyunsaturated Fat (PUFA) | 1.61 g | 8.1% DV |
| Saturated Fat (SFA) | 0.697 g | 3.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Bread, Boston Brown contains 274 calories (kcal), 10.7g of protein, 47.5g of carbohydrates (4g fiber, 5.73g total sugars), and 4.53g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Bread, Boston Brown has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 4.35 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Bread, Boston Brown: Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Bread, Boston Brown by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.