Melba Toast Nutrition Facts and Health Benefits of This Crunchy Snack

An In-Depth Look at Melba Toast Nutrition Facts

Melba toast is a type of very thin, dry crispbread made from toasted bread. It is named after Dame Nellie Melba, an Australian opera singer from the late 1800s and early 1900s. This light and crunchy snack became a popular diet food during Melba's lifetime and continues to be consumed today by those looking to reduce calorie and carb intake.

But what exactly are the nutritional values behind melba toast? Read on to learn all about the calories, carbs, protein, fiber and other nutrients found in this iconic snack.

Melba Toast Nutrition Facts

The nutrition information for melba toast can vary slightly depending on the exact ingredients and bread used to produce it. However, in general, a 1-ounce serving (about 5-6 pieces) of plain melba toast made from wheat bread contains:

• Calories: 80
• Total Fat: 1g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 115mg
• Total Carbohydrates: 15g
• Dietary Fiber: 1g
• Sugars: 0g
• Protein: 2g

As you can see, melba toast is very low in calories, fat, and sugar. It gets the majority of its calories from carbohydrates. However, with only 15 grams of carbs per serving, melba toast can easily fit into a low-carb or keto diet.

Vitamins and Minerals

In addition to the macronutrients listed above, melba toast provides small amounts of various micronutrients:

• Thiamin: 6% DV
• Riboflavin: 2% DV
• Niacin: 4% DV
• Folate: 6% DV
• Iron: 4% DV

Melba toast is not a significant source of vitamins A, C, D, E or K. The enrichment process adds a modest amount of B vitamins and iron.

Does Melba Toast Have Gluten?

Standard melba toast is made from wheat bread, so it does contain gluten. However, gluten-free varieties made from breads like brown rice, tapioca, and potato starch are available for those with celiac disease or gluten intolerance.

Be sure to check the ingredients list when purchasing melba toast if you need to avoid gluten. Look for breads made from the gluten-free flours listed above rather than wheat.

Melba Toast vs Bread

So how does melba toast stack up against regular bread nutrition-wise? Here is a comparison of a 1-ounce serving of plain melba toast vs 1 slice of white bread:

• Calories: Melba Toast 80, Bread - 70
• Carbs: Melba Toast 15g, Bread - 13g
• Fiber: Melba Toast 1g, Bread - 1g
• Fat: Melba Toast 1g, Bread - 1g
• Protein: Melba Toast 2g, Bread - 3g

As you can see, melba toast and bread have a very similar nutritional profile. The main difference is that melba toast contains fewer calories in a typical serving. This makes it a great lower-calorie substitute for bread if you are watching your waistline.

Melba Toast Benefits

Here are some of the top benefits that make melba toast a healthy snack option:

• Low in calories - With only 80 calories per ounce, melba toast can help support weight loss or maintenance goals.
• Low in carbs - The carb content is only 15 grams per ounce, making this crunchy snack keto-friendly.
• High in fiber - The fiber content helps melba toast keep you feeling fuller for longer on fewer calories.
• Crunchy texture - The satisfying, crispy texture can help satisfy cravings for crunchy, carb-laden snacks like crackers or chips.
• Versatile - Melba toast can be topped with avocado, nut butters, or other healthy toppings for a balanced snack.
• Naturally gluten-free options - Those with celiac disease or gluten intolerance can enjoy gluten-free melba toast varieties.

Melba toast makes the perfect base for delicious and nutrient-dense snacks and appetizers. Try topping it with smoked salmon and reduced-fat cream cheese or fresh tomato bruschetta for a flavorful treat. The crunchy texture and versatility of melba toast lend well to creative toppings.

Is Melba Toast Healthy?

Melba toast can be a nutritious addition to your diet, especially if you opt for fiber-rich whole grain varieties. However, it is still a processed food since it undergoes toasting or twice-baking.

As with many processed snacks, moderation is key. While melba toast is low in calories, carbs, and fat, it lacks the additional nutrients, like protein and healthy fats, and the satisfaction of an energy-dense whole food.

If you are counting carbs or calories, enjoy melba toast as part of a balanced diet that still includes plenty of filling whole foods like fruits, vegetables, lean proteins, dairy, nuts, seeds, and legumes.

Making Your Own Melba Toast

Want to try making melba toast at home? Here is a simple recipe and directions:

Ingredients:

• Sliced whole grain or sourdough bread
• Cooking spray or olive oil
• Seasonings of choice (garlic powder, rosemary, cinnamon-sugar, etc.)

Directions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Lightly spray both sides of bread slices with cooking spray (or brush lightly with olive oil).
3. If desired, sprinkle lightly with seasonings of choice.
4. Place bread slices in a single layer on prepared baking sheet.
5. Bake for 5-7 minutes until lightly browned. Flip and bake another 3-5 minutes until crispy.
6. Let melba toasts cool before serving. Store in an airtight container for up to 1 week.

Get creative with the seasonings - garlic powder, cinnamon-sugar, rosemary, and chili powder are all delicious. Making your own allows you to control the ingredients and quality of the bread used.

Where to Buy Melba Toast

Melba toast can be found in the cracker and snack aisle at most major grocery stores. Some common brands include:

• Arnold
• Pepperidge Farm
• Kavli
• Ryvita
• WinCrest

Health food stores like Whole Foods or Sprouts will offer even more melba toast varieties, including gluten-free options. You can also find a large selection of melba toast online from retailers like Amazon.

Opt for whole grain melba toast whenever possible for more fiber and nutrients. Be sure to check the ingredients list carefully if avoiding gluten.

Melba Toast Storage

Properly stored, melba toast will stay fresh and crunchy for 1-2 weeks at room temperature. Keep your melba toast in an airtight container or bag. If it starts to lose its crunch, briefly toast or bake it for a few minutes to restore crispness.

For maximum longevity, store melba toast in the freezer. It will keep for 2-3 months frozen. Thaw at room temperature or briefly toast before eating frozen melba toast.

Melba Toast Recipes

Melba toast is endlessly versatile and can be topped or incorporated into both sweet and savory recipes. Here are some delicious ways to enjoy melba toast:

• Breakfast: Top with peanut butter and banana for a nutritious morning snack.
• Appetizer: Top with fresh bruschetta, tapenade, or ricotta and prosciutto.
• Lunch: Use as "bread" for sandwich fillings like turkey and cheese.
• Snack: Spread with hummus or almond butter.
• Dessert: Top with sliced berries and whipped cream or ricotta.

For a unique take, crush melba toast into fine crumbs to use as a crispy coating for chicken, fish, or veggies. Get creative with sweet and savory toppings and recipes!

The Bottom Line on Melba Toast Nutrition

Melba toast is a crispy, crunchy bread snack that can fit into a healthy diet when consumed in moderation. It provides a lighter alternative to regular toast or crackers, with fewer carbs, calories, and fat.

Look for whole grain and fiber-rich melba toast varieties to get the most nutritional bang for your buck. Pair it with lean proteins, healthy fats, veggies, and fruits for a balanced snack or light meal.

Be mindful of portions and enjoy melba toast as part of an overall diet focused on whole, minimally processed foods for the best nutritional results.

Use its crisp texture and versatility to create fun toppings and recipes to satisfy cravings in a healthier way. With its satisfying crunch and endless flavor possibilities, melba toast can be an easy way to sneak extra nutrition into your diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.