Bread slice nutrition

Bread slice nutrition DEFAULT

Bread Calories, Nutrition Facts, and Health Benefits

Is bread healthy? Can you eat bread and still lose weight? Ever since diets started focusing on carbs, bread has been on the "forbidden" list of many eating plans for weight loss and weight maintenance.

It's true that the carbs and calories in a slice of bread can add up quickly, but it is possible to eat bread and lose weight. In fact, certain types of bread can even be part of a healthy eating plan.

Nutrition Facts

The following nutrition information is provided by the United States Department of Agriculture (USDA) for one slice (32g) of whole wheat bread.

  • Calories: 82
  • Fat: 1.1g
  • Sodium: 144mg
  • Carbohydrates: 13.8g
  • Fiber: 1.9g
  • Sugars: 1.4g
  • Protein: 4g

Bread nutrition varies by type. Nutrition experts recommend increasing your intake of whole grains. Choosing whole wheat bread can be part of a healthy meal.

A single slice of commercially prepared whole wheat bread (as shown on the nutrition label) provides roughly 82 calories and about 1 gram of fat. However, these amounts will vary by brand.

One slice also provides almost 4 grams of protein and 13.8 grams of carbohydrate. However, because it also provides about 2 grams of fiber 9.6 net carbs per slice.

Remember to double the nutrition counts if you make a sandwich or have toast using two slices of bread.

Commercially prepared white bread provides about 75 calories and 1 gram of fat per slice. This type of bread typically has 15 grams of carbohydrate or more, but with less than one gram of fiber, the net carb intake will be about the same.

Rye bread may or may not be made from whole grains depending on the brand. It can also be made from a mixture of refined grains and whole grains. A typical slice of rye bread provides 83 calories, about 1 gram of fat, 16 grams of carbohydrate, 1.9 grams of fiber, and 2.7 grams of protein.

Calories in a Slice of Bread (by Brand and Variety)

The nutrient content in a slice of bread will vary from one brand and type of bread to the next. If you compare bread at the supermarket, you'll notice that the size and thickness of a slice can be significantly different from one loaf to the next.

Even though whole-grain bread tends to be higher in calories, you're also getting the benefit of insoluble fiber—a kind of fiber that does not get absorbed by the body and promotes digestive health.

Here is a list of nutrition facts for a few popular brands and varieties of bread you'll likely find at the store.

  • Wonder Classic White Bread: 65 calories, .75 grams of fat, 12 grams carbohydrate, 1 gram fiber, 2 grams of sugar, 2 grams protein.
  • Pepperidge Farm Soft 100% Whole Wheat Bread: 70 calories, .75 grams of fat, 12 grams carbohydrate, 2 grams fiber, 1.5 grams of sugar, 3 grams protein.
  • Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread: 80 calories, 0.5 grams of fat, 15 grams carbohydrate, 3 grams fiber, 0 grams of sugar, 4 grams protein.
  • Food for Life Gluten-Free Brown Rice Bread: 110 calories, 2.5 grams of fat, 19 grams carbohydrate, 1 gram fiber, 1 grams of sugar, 2 grams protein.
  • Orowheat 100% Whole Wheat Bread: 90 calories, 1 gram of fat, 16 grams carbohydrate, 2 gram fiber, 3 grams of sugar, 4 grams protein.
  • Arnold Organic Rustic White Bread:  130 calories, 1 gram of fat, 25 grams carbohydrate, 1 gram fiber, 3 grams of sugar, 4 grams protein.
  • Arnold 12 Grain Bread: 110 calories, 3 grams of fat, 19 grams carbohydrate, 3 grams fiber, 3 grams of sugar, 5 grams protein.
  • Pumpernickel (made at home from scratch and sliced thin): 50 calories, 0.6 grams of fat, 10 grams carbohydrate, 1.3 grams fiber, 0.1 grams of sugar, 1.7 grams protein.
  • Sun-Maid Raisin Bread Cinnamon Swirl: 100 calories, 1.5 grams of fat, 18 grams carbohydrate, 1 grams fiber, 8 grams of sugar, 3 grams protein.
  • Challah (made at home or prepared in a bakery, thick sliced): 173 calories, 7 grams of fat, 35 grams carbohydrate, 0 grams fiber, 0 grams of sugar, 7 grams protein. (nutrition facts for challah will vary based on the recipe)

The healthiest bread for you will depend on your nutritional goals. You might be trying to reduce your sugar intake, increase your daily fiber, or eat more protein.

Use the nutritional label rather than front-of-package product claims to guide your decisions. Be sure to read them closely: the nutrition facts listed above are for a single slice of bread.

When you check the nutrition label, you might see that two slices of bread listed as a single serving. That's because the typical amount consumed as a snack or as part of a meal (an amount referred to as the "NLEA serving size" by industry experts) is two slices of bread rather than one.

Health Benefits

Bread provides calories (energy) primarily in the form of carbohydrates. Carbs are your body's preferred energy source. When you eat bread, you are providing your body with fuel for your daily activities.

If you choose bread made from whole grains, you're also getting a source of fiber, which provides health and weight loss benefits. Eating foods with fiber can help you to feel fuller and more satisfied.

Weight loss experts generally recommend consuming foods with fiber if you're trying to lose weight. Fiber can help you feel more satisfied after eating less, which can be useful if you're trying to create the calorie deficit needed for weight loss.

A serving of some bread types can also be good source of important micronutrients including thiamin, selenium, and folate.

Common Questions About Bread

What is enriched bread?
You will sometimes see the word "enriched" on a package of commercially prepared bread. Enriched foods have had the nutrients added back into them because these vitamins and minerals were stripped away during the manufacturing process.

Enriched products are usually made from refined grains (grains that have been processed so that the whole grain is no longer intact).

Why is whole wheat bread better for my diet?

Whole wheat bread generally contains more nutrients, including fiber. Although a recent systematic review showed that eating foods with fiber is less likely to curb hunger and reduce total food consumption than is often claimed, dietary fiber intake is still associated with lower body weight.

How do I know if my bread is made from whole grains?
Don't rely on the front of the bread package to determine if your bread is made from whole grains. Many times, food manufacturers use words like "multigrain" to make their food sound healthier.

Instead, check the ingredients list. Whole grains (like whole-wheat, wheat-berries, or whole oats) will be listed as one of the first ingredients. The Whole Grain Council provides a comprehensive guide to deciphering labels to find whole-grain foods.

Is white bread bad for me?
White bread provides calories (energy) but doesn't offer as much nutrition as whole grain bread.

What are some healthy alternatives to bread?
If you're trying to cut back on carbs, there are several alternatives to bread that you can use. Try making a sandwich with cucumber slices instead of bread or wrapping a lean beef or turkey burger in lettuce instead of a bun.

Low-Calorie Bread Choices

When you're in the bread aisle, you'll also see brands of commercially prepared low-calorie bread. A slice from these loaves might be lower in calories, but it's also lower in overall nutrition compared to whole-grain bread.

Sometimes, the bread is only lower in calories because the slice is smaller or thinner than a traditional slice.

  • Arnold Bakery Light 100% Whole Wheat Bread: 40 calories per slice
  • Nature's Own Wheat Bread: 40 calories per slice
  • Pepperidge Farm Light Style Bread: 45 calories per slice

A Word From Verywell

There are many healthy ways to include a slice of bread in your diet. If you love bread, have it! Just be mindful of eating portions that support your weight goals.

For example, you can enjoy an open-face sandwich instead of one made using two slices of bread. You could swap a few slices of apple topped with natural nut butter for your usual morning toast. These options are lower in calories, higher in nutrition, and don't have added sugar or saturated fat.

Don't forget about passing on the bread when you're out to eat at a restaurant. It's easy enough to simply ask your server not to bring the breadbasket to your table before your meal.

Being aware of swaps and making use of them, checking the calories and portions of your food, and avoiding pre-meal snacking, are all healthy habits that will help you meet and maintain your weight loss goals.

Thanks for your feedback!

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. U.S. Department of Agriculture. Bread, whole-wheat, commercially prepared. FoodData Central. 2019.

  2. Ma Y, Olendzki BC, Wang J, et al. Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial. Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611

  3. Clark MJ, Slavin JL. The effect of Fiber on Satiety and Food Intake: A Systematic Review. J Am Coll Nutr. 2013;32(3):200-211. doi:10.1080/07315724.2013.791194


Classic White Bread

Classic White BreadShare this recipe by emailSara Lee®

Sara Lee® White, a bread that combines great taste and a smooth texture. Enjoy it toasted with butter or as a perfect sandwich the whole family will love.

Always check product packaging for latest product information.


Where to Buy

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Nutrition Facts

Serving size
1 slice (28g)
Servings per container
Amount Per Serving1 slice2 slices
Caloriesno value70150
Calories from Fatno valueno valueno value
MacronutrientAmount% Daily Value 1 Slice*% Daily Value* 2 Slices
Total Fat1g1%3%
Saturated Fat0g0%0%
Trans Fat0gno valueno value
Polyunsaturated Fat0gno valueno value
Monounsaturated Fat0gno valueno value
Total Carbohydrate14g5%10%
Dietary Fiber0g0%3%
Sugars1gno valueno value
Protein2gno valueno value
Vitamin Ano value6%10%
Calciumno value10%25%
Ironno value8%15%
Vitamin Dno value6%10%
Vitamin Eno value8%15%
Thiaminno value10%20%
Riboflavinno value6%15%
Niacinno value8%15%
Folic Acidno value25mcg50mcg
Total Fatless than65g80g
Saturated Fatless than20g25g
Cholesterolless than300mg300mg
Sodiumless than2,400mg2,400mg
Potassium3,500mg3,500mgno value
Total Carbohydrate300g375gno value
Dietary Fiber25g30gno value



UPC 7294560133 (20 oz.)

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Recipes & Inspiration

How Many Carbs are there in Bread?

Is Bread Bad for You? Nutrition Facts and More

Bread is a staple food in many countries and has been eaten worldwide for millennia.

Typically prepared from a dough made of flour and water, bread is available in many varieties, including sourdough, sweet bread, soda bread and more.

Despite its widespread popularity, bread is often characterized as unhealthy, harmful and fattening.

This article examines the health impact of bread, telling you whether it’s good or bad for you.

Low in Essential Nutrients

Compared to other foods like fruits and vegetables, bread is relatively low in essential nutrients.

It is rather high in calories and carbs but low in protein, fat, fiber, vitamins and minerals.

However, the nutrient profile can vary widely across different types of bread.

For example, whole-wheat bread may boast a higher amount of fiber, while sprouted grains are richer in beta-carotene and vitamins C and E (1, ).

Here is how one slice of several kinds of bread compares in nutritional content (1, 3, 4):


Bread is high in calories and carbs but low in protein, fat, fiber and many vitamins and minerals. However, the specific nutrient profile depends on the type of bread.

Contains Gluten

Wheat products like bread contain gluten, a specific type of protein that helps dough rise and gives it an elastic texture.

Though most people digest gluten easily, some cannot tolerate it.

For example, celiac disease is an autoimmune disorder in which gluten damages the lining of your small intestine and impairs nutrient absorption ().

Some people may also have a sensitivity to gluten, which can cause issues like bloating, diarrhea and stomach pain (, ).

For these individuals, wheat bread should be avoided altogether to prevent negative side effects.

That said, gluten-free breads — typically made from tapioca, brown rice or potato flours instead of wheat flour — are also available.


Bread contains gluten, which can cause adverse side effects for people with celiac disease or gluten sensitivity.

High in Carbs

Bread is high in carbs — a single slice of white bread packs an average of 13 grams (3).

Your body breaks down carbs into glucose, leading to an increase in blood sugar levels.

Some research suggests that eating foods with a high glycemic index (GI) — a measure of how quickly foods increase blood sugar levels — can lead to increased hunger and a greater risk of overeating ().

One study in 571 adults even linked consumption of high-GI foods to increased body weight ().

High-carb diets may also be associated with a greater risk of type 2 diabetes and metabolic syndrome, a cluster of health conditions that increase heart disease risk (, , ).

However, certain varieties such as whole-grain bread are also high in fiber, which can slow the absorption of sugar in your bloodstream to help stabilize blood sugar levels ().

Studies indicate that upping your fiber intake may lower your risk of coronary heart disease, feed your beneficial gut bacteria and increase stool frequency to promote regularity (, , ).


Bread’s high carb content can increase blood sugar and hunger while possibly promoting a higher body weight and an increased risk of diabetes and metabolic syndrome.

May Contain Antinutrients

Grains typically harbor antinutrients, compounds that block your body from taking in certain minerals.

In particular, grains are high in phytic acid, a type of molecule that binds to iron, zinc, magnesium and calcium and prevents their absorption (, ).

Although high-fiber, whole-grain bread may have a richer nutrient profile than lower-fiber, refined grains like white bread, it’s also more likely to be higher in antinutrients.

For most people following a well-rounded, healthy diet, antinutrients should be of little concern.

However, for vegans, vegetarians and those who base their diets around grains and legumes, antinutrients can contribute to serious nutritional deficiencies.

Soaking and sprouting grains before baking is an easy and effective way to reduce antinutrient content and enhance nutrient absorption (, ).


Grains contain antinutrients like phytic acid, which can block the absorption of minerals, such as iron, zinc, magnesium and calcium.

May Be Enriched With Vitamins and Minerals

Bread is generally low in important nutrients like protein, fiber, vitamins and minerals.

However, some types are enriched with extra micronutrients to boost their nutritional value and prevent deficiencies.

Some common compounds added to bread include iron, riboflavin, thiamine and niacin.

Though the US does not currently mandate fortifying food products like bread, many manufacturers choose to enrich their products with these key vitamins and minerals ().

Other countries, including Canada, have strict rules and regulations that require the addition of certain nutrients to many types of flour (22).

While each serving of enriched bread supplies only a small amount of the micronutrients you require, it can help you meet your needs when paired with an otherwise healthy diet.


Bread is often enriched with important vitamins and minerals, including iron, riboflavin, thiamine and niacin.

Whole Grains Provide Several Health Benefits

Whole-grain consumption is tied to a number of impressive health benefits.

In fact, eating whole grains may lower your risk of heart disease, diabetes, obesity and even colorectal cancer (, , , ).

Keep in mind that bread is made from grains that have been pulverized to form smaller particles. This process speeds up your digestion and diminishes many of the potential health benefits ().

For this reason, the benefits of whole grains like oats, buckwheat and barley may not apply to certain types of bread or other refined grains.

However, whole-wheat bread is higher in fiber, protein and micronutrients like selenium and manganese than white bread, making it a better choice if you’re looking to lose weight or improve your health (1, 3).

Certain types of whole-grain bread may also be made from less-processed grains, which are digested more slowly and may carry more health benefits.


Whole-grain consumption may provide a lower risk of heart disease, diabetes, obesity and colorectal cancer — though these same benefits may not apply to certain types of bread.

Healthiest Varieties

Making smart choices about which types of bread you eat can optimize your diet and sidestep the negative side effects associated with unhealthy bread.

For starters, whole-wheat bread is a better option than white bread because it provides a higher amount of fiber and protein, both of which slow the absorption of sugar in your bloodstream to keep blood sugar steady (, ).

Whole-wheat bread is also richer in several key nutrients, such as manganese and selenium (1, 3).

Selecting bread made from sprouted grains — such as Ezekiel bread — is another great option to maximize the nutritional benefits of your bread.

Sprouting is a process that involves repeatedly soaking and rinsing grains over a period of several days to enhance the digestibility and nutritional value of the final product.

Studies show that sprouted bread contains more fiber, folate, vitamin E, vitamin C and beta-carotene but fewer antinutrients (, , ).


Whole-wheat bread is higher in fiber, protein and several nutrients. Sprouted bread is also lower in antinutrients and rich in fiber and folate, vitamin E, vitamin C and beta-carotene.

The Bottom Line

Bread is high in carbs, low in micronutrients, and its gluten and antinutrient contents may cause issues for some people.

Still, it’s often enriched with extra nutrients, and whole-grain or sprouted varieties may bestow several health benefits.

In moderation, bread can be enjoyed as part of a healthy diet.

However, it’s best to pick healthier options like whole-wheat or sprouted bread and pair it with a balanced diet to get the maximum health benefits.


Slice nutrition bread

Traditional American Cuisine: 1,600 Calories

Skip left side navigation and go to content

Restaurant menu board

Use the exchange lists to give yourself more choices.

   Whole-wheat bread,
   2 med. slices
1392.415(2 Bread/Starch)
   Lean roast beef,
   unseasoned, 2 oz
601.523(2 Lean Protein)
   American cheese, low-fat
   and low-sodium, 1 slice
   (¾ oz)
461.836(1 Lean Protein)
   Lettuce, 1 leaf100 
   Tomato, 3 med. slices 1000(1 Vegetable)
   Mayonnaise, low-calorie,
   2 tsp
303.399(23 Fat)
Apple, 1 med.8000(1 Fruit)
Water, 1 C000(Free)
Lunch Total 366922 


Note: Calories have been rounded.

1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron 73%, Zinc 91%

* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.


What Happens If You Eat Bread Everyday (Shocking Truth)

How Many Calories Are in White Bread?

White bread’s calorie count depends on the recipe, the size of your serving and the brand, but standard white bread contains about 70 calories per slice.

Image Credit: StephanieFrey/iStock/GettyImages

Although 65 percent of consumers reported eating more whole-grain products in 2017, refined, white bread is still a fast-selling, popular item. The fluffy texture, toasty flavor and smooth color pleases kids and adults.

However, you may wonder if you should worry about the nutritional value of bread, and whether it can really be part of a healthy diet. Calories in bread vary depending on the brand, recipe and serving size. Two slices of standard white bread, weighing about 56 grams (2 ounces), contain about 140 calories. You can easily fit white bread into a healthy meal plan.


White bread’s calorie count depends on the recipe, the size of your serving and the brand, but standard white bread contains about 70 calories per slice.

White Bread Nutrition Label Information

In a standard 2 slices of white bread, you get 4 grams of protein and 1 gram of fat spread across those 140 calories. The bread nutrition label also reveals 28 grams of carbohydrates, 2 grams of fiber and 2 grams of sugar.

Bread labels may list different calorie counts, and often that's due to serving size. For example, larger slices from an organic bread company that weigh 40 grams each contain 110 calories each.

Other nutrition in white bread includes 40 milligrams of calcium in the two slices, as well as 1.4 milligrams of iron, 270 milligrams of sodium and trace amounts of some B vitamins.

Reduced-calorie white breads are also available, if you're looking to manage your weight. These breads offer slightly-thinner slices, as well as modified ingredients. An example of reduced-calorie white bread has just 95 calories and 20 grams of carbohydrates per two-slice serving, and weighs 46 grams.

Whole Grain Bread Possibly Superior

Two slices of 100-percent whole-wheat bread may be nutritionally superior to white bread. The USDA Choose My Plate Dietary Guidelines for Americans recommends that at least half of the grains you eat daily be from whole-grain sources. Examples of whole-grains include whole wheat flour and oatmeal. Whole grains have the entire grain kernel intact, so they offer more fiber and nutrients.

The nutrition and fiber in whole grains offer a healthier digestive tract and protect you against diabetes, heart disease and some cancers, explains the Academy of Nutrition and Dietetics. White bread is considered a refined grain that's been milled, and as a result it is missing a lot of the nutrients that appear naturally in the grain kernel.

In a two-slice serving of whole-wheat bread, you get the same 140 calories as with white bread, but 6 grams of protein and 24 grams of carbohydrates. Plus, you get twice the fiber, with 4 grams total. Go for a whole-grain oatmeal bread and you'll take in 200 calories, including 8 grams of protein, 36 grams of carbohydrates and 6 grams of fiber.

Increase Whole-Grain Bread Intake

Adding more whole grains to your diet, and the diet of your family, may assist your health and weight management efforts. But it's not always easy to get kids to eat whole-wheat or whole-grain bread. Research published in BMC Public Health in September 2014 found that presenting whole-wheat bread in fun shapes can increase kids' consumption of whole-wheat bread.

When selecting whole-grain bread, don't assume that just because it's brown, it's healthier. The American Heart Association notes that molasses or other ingredients can make a bread brown without any added whole grains. Look, instead, for the name "whole" or "whole-grain" as the first ingredient on the label.

If you're just not ready to make the switch away from white bread, get your whole grains in other forms. Have a bowl of oatmeal for breakfast. Choose brown rice instead of white for your next burrito or stir fry. Serve quinoa with your next bowl of chili, or as a side dish for grilled chicken.


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