Bruschetta
The symbol of simplicity and elegance among Tuscan starters: crisp toasted bread topped with a bright mix of ripe tomatoes, garlic, fragrant basil and extra virgin olive oil. A light, cheerful choice that combines moderate starch with antioxidant power, with a moderate glycemic index (≈55).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
One or two pieces of bruschetta are plenty as an appetising starter before the main course, and the healthy fats in extra virgin olive oil help take the edge off strong hunger.
Best preparation methods
Toast the bread well until golden and crisp, as toasting partly changes how quickly its starch breaks down, and rub each slice with a fresh garlic clove before adding the tomato mixture for more flavour.
Important Nutritional Note
Always use whole fresh tomatoes chopped by hand and avoid sweetened tomato paste from a tin, and use cold-pressed extra virgin olive oil to benefit from polyphenols that are good for the blood vessels.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (60 g) |
|---|---|---|
| Calories | 143 kcal | 85.8 kcal |
| Protein | 4 g | 2.4 g |
| Carbohydrate | 20 g | 12 g |
| Available carbohydrate | 18 g | 10.8 g |
| Fat | 5 g | 3 g |
| Dietary fibre | 2 g | 1.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Italian dishes with a glycemic index (9), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Bruschetta good for weight loss?
It can fit a balanced plan with portion control: a 60 g portion gives 86 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Bruschetta affect blood sugar?
Its glycemic index is 55 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 60 g portion has a glycemic load of 5.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Bruschetta?
A typical 60 g portion of Bruschetta provides about 86 kcal, 2.4 g protein, 12 g carbohydrate, 3 g fat and 1.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.