Ultra-processed foods and sweets
Pan dulce
Pan dulce packs 367 kcal into 100 g (3.5 oz), so a typical 65 g (2.5 oz) serving already adds up to about 239 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 1 out of 5
| Starting point | +1 |
|---|---|
| High energy density: 367 kcal/100 g | −1 |
| Protein: 2.6 g/100 kcal | 0 |
| Fiber: 0.6 g/100 kcal | 0 |
| Solid food with 21.5 g of water, under 70 | 0 |
| Sum | 0 |
| Raised to the minimum of 1 | 1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 7 primary
- Data
- USDA FDC 167935
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 239 kcal per serving
- 367 kcal per 100 g (3.5 oz)
- Protein
- 6.1 g per serving
- 9.4 g per 100 g (3.5 oz)
- Carbohydrates
- 36.7 g per serving
- 56.4 g per 100 g (3.5 oz)
- of which sugars
- 8.1 g per serving
- 12.5 g per 100 g (3.5 oz)
- Fiber
- 1.5 g per serving
- 2.3 g per 100 g (3.5 oz)
- Fat
- 7.5 g per serving
- 11.6 g per 100 g (3.5 oz)
- of which saturated
- 1.4 g per serving
- 2.2 g per 100 g (3.5 oz)
- Water
- 14 g per serving
- 21.5 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Bread, pan dulce, sweet yeast bread (FDC ID 167935), accessed September 23, 2026.
A typical 65 g (2.5 oz) serving provides about 239 kcal, 6.1 g of protein, and 1.5 g of fiber.
What it is and how to eat it
The Diccionario de americanismos defines pan dulce, in Mexico, Honduras, El Salvador, Venezuela and Chile, as a bread or bun made with sugar, usually with wheat flour, in many different shapes, and calls concha, in Mexico, the spongy, dome-shaped pan dulce usually covered with a crust of sugared shortening. In Bolivia and Uruguay, the same dictionary uses pan dulce for a cylindrical Christmas bread, a different product. This page covers pan dulce according to USDA, with 367 kcal, 12.5 g of sugars, 11.6 g of fat, 9.42 g of protein and 2.3 g of fiber per 100 g.
A 63 g (2.2 oz) serving, the average measure USDA uses, provides 231 kcal, 7.3 g of fat and 7.9 g of sugars, with 5.9 g of protein. The 2025 nutrition advisory on GLP-1 therapy lists enjoying portion-controlled treats among the habits to encourage and suggests eating protein first, so it fits better with a glass of milk or after some eggs than on its own. Sharing a piece, or cutting it in half, is a simple way to control the portion, especially in the first days of treatment, when the same advisory suggests avoiding fatty or high-fiber foods.
What the evidence says
USDA reports 1.1 g of trans fat per 100 g, about 9.5 g per 100 g of fat (my calculation); if it were industrial, that would be almost five times the maximum of 2 g per 100 g of fat that the EU has applied since April 2021 to trans fat other than trans fat naturally occurring in fat of animal origin (Regulation (EU) 2019/649). In 2023 Mexico banned adding partially hydrogenated oils and limited industrial trans fat to 2 parts per 100 parts of fatty acids (Article 216 Bis of the General Health Law), and the USDA entry comes from its historical SR Legacy database, so pan dulce sold today may have less. WHO counts added sugars as free sugars and recommends keeping them below 10% of daily energy, about 50 g on a 2,000 kcal diet; a 63 g serving has 7.9 g of sugars in total.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about pan dulce
How many grams of protein are in a 65 g (2.5 oz) serving of pan dulce?
100 g (3.5 oz) of pan dulce has 9.4 g of protein. A typical 65 g (2.5 oz) serving has about 6.1 g of protein. That is 2.6 g of protein per 100 kcal.
How many kcal are in a 65 g (2.5 oz) serving of pan dulce?
100 g (3.5 oz) of pan dulce has 367 kcal. A typical 65 g (2.5 oz) serving has about 239 kcal. That is a high energy density.
How much fiber is in a 65 g (2.5 oz) serving of pan dulce?
100 g (3.5 oz) of pan dulce has 2.3 g of fiber. A typical 65 g (2.5 oz) serving has about 1.5 g of fiber.
Does pan dulce keep you full?
Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. Calculation: 1 (base) − 1 (high energy density: 367 kcal/100 g) + 0 (protein: 2.6 g/100 kcal) + 0 (fiber: 0.6 g/100 kcal) + 0 (solid food with 21.5 g of water, under 70) = 0; raised to the minimum of 1. It is an estimate based on its composition, not a measurement in people.
How does pan dulce fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about pan dulce on a GLP-1 medication. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of pan dulce?
We use 65 g (2.5 oz) as a typical serving. That amount provides about 239 kcal, 6.1 g of protein, and 1.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, pan dulce, sweet yeast bread (FDC ID 167935).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "pan (pan dulce)" (in Spanish).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "concha" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) 2019/649 as regards trans fat, other than trans fat naturally occurring in fat of animal origin.accessed .
- RegulatorDiario Oficial de la Federación (México).Decreto por el que se adiciona un artículo 216 Bis a la Ley General de Salud (grasas trans). Diario Oficial de la Federación, 24 de marzo de 2023.accessed .
- InstitutionWorld Health Organization.Healthy diet (fact sheet, section on free sugars).accessed .