Lesson 44 of 44
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Nutritional Values

Shari MAC · October 24, 2024
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The nutritional values for all the recipes are based on the values of both Anita’s mill flours (Red Fife, Einkorn, and Sprouting Whole Wheat) as well as the values for Anthony’s oat fiber, vital wheat gluten, and xanthan gum.  I’ve also used nutritional values for the unsweetened protein whey powder from Bulk Barns.  The values for the Celtic salt, baking powder, psyllium husk is for generic products.

Keep in mind that using other brands will alter the nutritional values of the breads and baked goods.  Also note that the nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)

Red Fife Flour Recipes:

  • The 1 cup of starter has 204.4 calories, 9 net carbs, 21 grams of protein and 2.81 grams of fat.
  • Preferment:
    • 1 cup of Red Fife flour has 440 calories, 2 grams fat, 88 grams carbs, 14 g fiber, 18 grams of protein, and 74 g net carbs.
    • 2 tablespoons olive oil: 240 calories, 28 g fat, 0 carbs, 0 fiber, 0 protein, 0 cholesterol, 0 sodium
  • SAF Yeast zero (During proofing, the yeast metabolizes the sugar)
  • 1 ½ cups oat fiber: 360 calories, 0 fat, 216 carbs, 216 fiber, 0 protein, 0 cholesterol and 0 sodium.
  • ¾ cup vital wheat gluten: 390 calories, 6 g fat, 12 g carbs, 0 fiber, 69 g protein, 0 sugar, 0 sodium
  • 3 tablespoons psyllium: 45 calories, 0 fat, 11 g carbs, 11 g fiber, 0 protein, 30 mg sodium, 0 cholesterol
  • 2 tsp baking powder: 5 calories, 0 fat, 0 g carbs, 0 fiber, 0 protein, 0 cholesterol and 1100 mg sodium
  • 2 tsp celtic salt: 960 mg sodium

Total nutritional values for the modified recipe:

One Red Fife Artisan Loaf  (Or Bread Machine Loaf):

  • Total Calories: 1,684.4
  • Total Fat: 38.81g
  • Total Carbs: 336g
  • Total Fiber: 241g
  • Net Carbs: 95g
  • Total Protein: 108g
  • Total Sodium: 2,090mg

1 Red Fife Artisan Slice (14 Slices per loaf)

  • Calories: 120
  • Fat: 2.8g
  • Total Carbs: 24g
  • Fiber: 17.2g
  • Net Carbs: 6.8g
  • Protein: 7.7g
  • Sodium: 149mg

1 Red Fife Baguette:

  • Calories: 561.5
  • Fat: 12.9g
  • Total Carbs: 112g
  • Fiber: 80.3g
  • Net Carbs: 31.7g
  • Protein: 36g
  • Sodium: 697mg

1 Red Fife Baguette Round:

  • Calories: 47
  • Fat: 1.1g
  • Total Carbs: 9.3g
  • Fiber: 6.7g
  • Net Carbs: 2.6g
  • Protein: 3g
  • Sodium: 58mg

1 Large Red Fife Bagel or Pretzel:

  • Calories: 211
  • Fat: 4.9g
  • Total Carbs: 42g
  • Fiber: 30.1g
  • Net Carbs: 11.9g
  • Protein: 13.5g
  • Sodium: 261mg

1 Small Red Fife Bagel or Pretzel:

  • Calories: 106
  • Fat: 2.5g
  • Total Carbs: 21g
  • Fiber: 15.1g
  • Net Carbs: 6g
  • Protein: 6.8g
  • Sodium: 131mg

Einkorn Flour Recipes:

  • 1 cup of starter: 204.4 calories, 9 net carbs, 21 grams of protein, 2.81 grams of fat
  • Preferment
    • 1 cup Einkorn Flour: 400 calories, 4 g fat, 80 g carbs, 12 g fiber, 68 net carbs, 4 g sugar, 20 g protein
    • 2 tablespoons olive oil: 238 calories, 28 g fat, 0 carbs, 0 fiber, 0 protein, 0 cholesterol, 0 sodium
  • 1 cup oat fiber: 240 calories, 0 fat, 144 carbs, 144 fiber, 0 protein, 0 cholesterol, 0 sodium
  • 1 cup vital wheat gluten: 520 calories, 8 g fat, 16 g carbs, 0 fiber, 92 g protein, 0 sugar, 0 sodium
  • 3 tablespoons psyllium: 45 calories, 0 fat, 11 g carbs, 11 g fiber, 0 protein, 30 mg sodium, 0 cholesterol
  • 2 tsp baking powder: 5 calories, 0 fat, 0 carbs, 0 fiber, 0 protein, 0 cholesterol, 1100 mg sodium
  • 2 tsp celtic salt: 960 mg sodium

1 Einkorn Artisan Loaf (Or Bread Machine Loaf):

  • Total Calories: 1,652.4
  • Total Fat: 42.81g
  • Total Carbs: 260g
  • Total Fiber: 167g
  • Net Carbs: 93g
  • Total Protein: 133g
  • Total Sodium: 2,090mg

1 Einkorn Artisan Slice:

  • Calories: 118
  • Fat: 3.1g
  • Total Carbs: 18.6g
  • Fiber: 11.9g
  • Net Carbs: 6.6g
  • Protein: 9.5g
  • Sodium: 149mg

1 Einkorn Baguette:

  • Calories: 551
  • Fat: 14.3g
  • Total Carbs: 86.7g
  • Fiber: 55.7g
  • Net Carbs: 31g
  • Protein: 44.3g
  • Sodium: 697mg

1 Einkorn Baguette Round:

  • Calories: 46
  • Fat: 1.2g
  • Total Carbs: 7.2g
  • Fiber: 4.6g
  • Net Carbs: 2.6g
  • Protein: 3.7g
  • Sodium: 58mg

1 Large Einkorn Bagel or Pretzel:

  • Calories: 207
  • Fat: 5.4g
  • Total Carbs: 32.5g
  • Fiber: 20.9g
  • Net Carbs: 11.6g
  • Protein: 16.6g
  • Sodium: 261mg

1 SMall Einkorn Bagel or Pretzel:

  • Calories: 103
  • Fat: 2.7g
  • Total Carbs: 16.3g
  • Fiber: 10.4g
  • Net Carbs: 5.8g
  • Protein: 8.3g
  • Sodium: 131mg

Sprouted Whole Wheat:

  1. 1 cup starter: 204.4 calories, 9 net carbs, 2.81 grams of fat
  2. Preferment
    • 1 cup of Sprouted Whole Wheat flour: 440 calories, 4 grams fat, 84 grams carbs, 12 grams fiber, 16 grams protein, 72g net carbs
    • 2 tablespoons olive oil: 240 calories, 28g fat
  3. 1½ cups oat fiber: 360 calories, 0 fat, 216 carbs, 216 fiber, 0 protein, 0 cholesterol, 0 sodium
  4. ¾ cup vital wheat gluten: 390 calories, 6g fat, 12g carbs, 0 fiber, 69g protein, 0 sugar, 0 sodium
  5. 3 tablespoons psyllium: 45 calories, 0 fat, 11g carbs, 11g fiber, 0 protein, 30mg sodium, 0 cholesterol
  6. 2 tsp baking powder: 5 calories, 0 fat, 0g carbs, 0 fiber, 0 protein, 0 cholesterol, 1100mg sodium
  7. 2 tsp celtic salt: 960mg sodium

1 Sprouted Whole Wheat Artisan Loaf (Or Bread Machine Loaf):

  • Calories: 1684.4
  • Fat: 40.81g
  • Total Carbs: 323g
  • Fiber: 239g
  • Net Carbs: 84g
  • Sugar: 0g
  • Protein: 85g
  • Cholesterol: 0mg
  • Sodium: 2090mg

1 Sprouted Whole Wheat 1 slice (1/14 of total loaf):

  • Calories: 120.31
  • Fat: 2.91g
  • Total Carbs: 23.07g
  • Fiber: 17.07g
  • Net Carbs: 6g
  • Sugar: 0g
  • Protein: 6.07g
  • Cholesterol: 0mg
  • Sodium: 149.29mg

1 Sprouted Whole Wheat Baguette:

  • Calories: 561.47
  • Fat: 13.60g
  • Total Carbs: 107.67g
  • Fiber: 79.67g
  • Net Carbs: 28g
  • Sugar: 0g
  • Protein: 28.33g
  • Cholesterol: 0mg
  • Sodium: 696.67mg

1 Sprouted Whole Wheat Baguette Round (1/2″):

  • Calories: 46.79
  • Fat: 1.13g
  • Total Carbs: 8.97g
  • Fiber: 6.64g
  • Net Carbs: 2.33g
  • Sugar: 0g
  • Protein: 2.36g
  • Cholesterol: 0mg
  • Sodium: 58.06mg

One Large Sprouted Whole Wheat Bagel or Pretzel (8 per recipe):

  • Calories: 210.55
  • Fat: 5.10g
  • Total Carbs: 40.38g
  • Fiber: 29.88g
  • Net Carbs: 10.5g
  • Sugar: 0g
  • Protein: 10.63g
  • Cholesterol: 0mg
  • Sodium: 261.25mg

One Small Sprouted Whole Wheat Bagel or Pretzel (16 per recipe):

  • Calories: 105.28
  • Fat: 2.55g
  • Total Carbs: 20.19g
  • Fiber: 14.94g
  • Net Carbs: 5.25g
  • Sugar: 0g
  • Protein: 5.31g
  • Cholesterol: 0mg
  • Sodium: 130.63mg

Please Note: The nutritional information provided is an estimate and should be used as a general guideline. I cannot guarantee its accuracy, as it may vary based on the brands you choose, your adherence to the recipe (e.g., flat cup vs. heaping cup), or any additional ingredients you may incorporate for personalization.

White Flour:

  1. The 1 cup of starter has 204.4 calories, 9 net carbs, 21 grams of protein and 2.81 grams of fat.
  2. Preferment:
    • 1 cup of flour has 587 calories, 2.7 grams fat, 112 grams carbs, 5.3 grams fiber, 21.3 grams protein, 0 grams sugar, 0 mg sodium
    • 2 tablespoons olive oil: 240 calories, 28 g fat, 0 carbs, 0 fiber, 0 protein, 0 cholesterol, 0 sodium
  3. SAF Yeast zero (During proofing, the yeast metabolizes the sugar)
  4. 1 ½ cups oat fiber: 360 calories, 0 fat, 216 carbs, 216 fiber, 0 protein, 0 cholesterol and 0 sodium.
  5. ¾ cup vital wheat gluten: 390 calories, 6 g fat, 12 g carbs, 0 fiber, 69 g protein, 0 sugar, 0 sodium
  6. 3 tablespoons psyllium: 45 calories, 0 fat, 11 g carbs, 11 g fiber, 0 protein, 30 mg sodium, 0 cholesterol
  7. 2 tsp baking powder: 5 calories, 0 fat, 0 g carbs, 0 fiber, 0 protein, 0 cholesterol and 1100 mg sodium
  8. 2 tsp celtic salt: 960 mg sodium

1 White Flour Artisan Loaf (Or Bread Machine Loaf):

  • Calories: 1,831.4
  • Fat: 39.51g
  • Total Carbs: 360g
  • Fiber: 232.3g
  • Net Carbs: 127.7g
  • Protein: 111.3g
  • Sodium: 2,090mg

1 White Flour 1 slice (1/14 of total loaf):

  • 131 calories
  • 8g fat
  • 1g net carbs
  • 6g fiber
  • 8g protein
  • 149mg sodium

1 White Flour Baguette:

  • 44 calories
  • 0.9g fat
  • 3g net carbs
  • 5.5g fiber
  • 2.7g protein
  • 50mg sodium

1 White Flour Baguette Round (1/2″):

  • 51 calories
  • 1g fat
  • 6g net carbs
  • 5g fiber
  • 1g protein
  • 58mg sodium

One White Flour Bagel or Pretzel (8 per recipe):

  • 229 calories
  • 9g fat
  • 16g net carbs
  • 29g fiber
  • 9g protein
  • 261mg sodium

One White Flour Bagel or Pretzel (16 per recipe):

  • 115 calories
  • 5g fat
  • 8g net carbs
  • 5g fiber
  • 7g protein
  • 131mg sodium