How Many Carbs in Bread? (White, Whole Wheat, Rye, Keto — All Compared)

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

how many carbs in bread sliced loaf types

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1 slice white bread has 15g total carbs, 14g net carbs, and a high GI of 75–85. Whole wheat: 13g total carbs, 11g net carbs, GI 50–70. Rye bread: 15g total carbs, 13g net carbs, but the lowest GI of all (41). Keto bread: just 2–5g net carbs per slice. The type of bread matters enormously for blood sugar and satiety.

🔬 Nutrition Facts — Per 1 Slice White Bread (30g)

Source: USDA FoodData Central · 2026

Calories (kcal)

Protein2.7g

Carbohydrates15g

Fat1g

Fiber0.6g

Sugar1.4g

Sodium142mg

🥗 Key Ingredients & Nutrients at a Glance

🍚14g (white)Net Carbs

🌾11g netWhole Wheat

🍽️41 (best)Rye GI

🍞2g netKeto Bread

🍽️80 (high)White GI

🍚51g netBagel Carbs

🍽️12g netEzekiel

🍽️25g netSourdough

📊 Quick Facts

•🍞 White bread (1 slice): 14–15g net carbs — high GI 75–85
•🍞 Whole wheat (1 slice): 11–12g net carbs — GI 50–70
•🍞 Rye bread (1 slice): 13g net carbs — lowest GI 41
•🍞 Ezekiel bread (1 slice): 12g net carbs — GI 36, highest nutrition
•🍞 Keto bread (1 slice): 2–5g net carbs — keto compatible
•🍞 Bagel (whole): 51g net carbs — equals 4 slices of bread
•⭐ Best blood sugar choice: Rye or Ezekiel bread

🚨 Top Problems — Solved

❌ Problem

You eat 'whole wheat' bread thinking it's low-carb, but still gaining weight

✅ Solution

Most 'wheat' bread is 80%+ white flour with caramel coloring. Look for '100% whole wheat' or '100% whole grain' as the FIRST ingredient. Net carbs are still 11–12g per slice, but fiber and nutrients are real. Two slices = 22–24g net carbs — still substantial.

❌ Problem

Regular bread is spiking your blood sugar after breakfast

✅ Solution

Switch to Ezekiel sprouted bread (GI 36) or dark rye (GI 41) — both have dramatically lower blood sugar impact than white (GI 80) or standard whole wheat (GI 70). Toast any bread to slightly lower GI further. Always pair with protein (eggs) and fat (avocado) to blunt spike.

❌ Problem

You're on keto and desperately missing bread texture

✅ Solution

Best keto bread options: homemade almond flour bread (2g net carbs/slice), La Tortilla Factory wrap (4g net), Mission Carb Balance (6g net), cloud bread (1g net carbs). Keto breads have improved dramatically — Dave's Thin-Sliced is widely available.

❌ Problem

Gluten-free bread seems healthy but is actually higher carb than regular

✅ Solution

GF bread is made from rice flour/potato starch — often 18–22g net carbs/slice (MORE than regular bread) with less fiber. For GF + lower carb: use certified GF oat bread or certified GF Ezekiel-style bread. Or switch to rice cakes (7g net carbs each) as a base.

Bread Carbs: Every Type Compared

Bread (1 slice)	Total Carbs	Fiber	Net Carbs	GI
Keto/almond flour bread	5–8g	3–5g	2–5g	<30
Ezekiel sprouted grain	15g	3g	12g	36
Dark rye bread	15g	2g	13g	41
Sourdough whole grain	26g	1g	25g	54
100% whole wheat	13g	2g	11g	50–70
White bread	15g	0.6g	14g	75–85
Bagel (whole)	53g	2g	51g	72

Values based on USDA data. May vary by brand and slice thickness.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many carbs in bread?

−

1 slice white bread: 15g carbs, 0.6g fiber, 14.4g net carbs. 1 slice whole wheat: 12g carbs, 2g fiber, 10g net carbs. 1 slice rye: 15g carbs, 2g fiber, 13g net carbs. Keto bread: 2–5g net carbs per slice.

How many carbs in white bread?

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1 slice white bread (30g): 15g total carbs, 0.6g fiber, 14.4g net carbs, 79 calories. White bread has a high GI (75–85) causing rapid blood sugar rises. It's low in fiber and nutrients compared to whole grain alternatives.

How many carbs in whole wheat bread?

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1 slice 100% whole wheat bread (30g): 12–15g total carbs, 2–3g fiber, 10–12g net carbs. Lower GI (50–70) than white bread. Choose bread labeled '100% whole wheat' — many wheat breads are mostly white flour with added coloring.

How many carbs in keto bread?

How many carbs in sourdough bread?

How many carbs in a bread roll?

Is bread high in carbs?

How many carbs in rye bread?

How many carbs in gluten-free bread?

How many carbs in Ezekiel bread?

How many carbs in a bagel?

What bread is lowest in carbs?

How many carbs in a slice of Texas toast?

Does toasting bread change carbs?

How many carbs in a pita bread?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.