How Many Calories in White Bread? (Per Slice & Full Nutrition)
FoodIdentifier.comA standard slice of white bread (28g) has about 75 calories, 2.5g protein, 14g carbs, and 0.8g fiber. Per USDA FoodData Central, generic white bread provides 265 kcal per 100g, 9g protein, 49g carbs, 2.7g fiber, and 491mg sodium. These are generic USDA values — brands vary, so check the label on your specific loaf.
🔬 Nutrition Facts — Per 1 Slice (28g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •1 slice (28g): 75 calories | 14g carbs | 0.8g fiber ← most common serving
- •2 slices (56g): ~149 calories | 28g carbs | 1.6g fiber
- •1 thin slice (23g): ~61 calories | 11g carbs
- •1 thick slice (40g): ~106 calories | 20g carbs
- •1 slice Texas toast (60g): ~159 calories
- •Glycemic Index: ~70–75 (high)
- •Keto? ❌ No — 13.2g net carbs per slice
- •Best for weight loss? Swap to whole wheat or thin-slice
- •Toasting: Does NOT change calories (only removes water)
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📸 Try Free Food ScannerCalories in White Bread (Per Slice, 2 Slices, Per 100g)
White bread is a staple food, and its calorie count depends almost entirely on slice thickness. A standard slice of white bread (28g) has about 75 calories, while two slices (56g) have about 149 calories. Per USDA FoodData Central, generic white bread provides 265 kcal per 100g. These are generic reference values — actual calories vary by brand, recipe, and slice thickness, so always check the nutrition label on your specific loaf.
Carbs and Fiber in White Bread
A standard slice of white bread (28g) has about 14g of total carbohydrates, including only 0.8g of fiber and 1.4g of sugars. That leaves roughly 13.2g of net carbs per slice. White bread is made from refined flour with the bran and germ removed, which strips away most of the fiber. This is why white bread has a high glycemic index (~70–75) and digests quickly. For comparison, whole wheat bread has 1.9g of fiber per slice — more than double.
Protein in White Bread
A slice of white bread (28g) provides about 2.5g of protein, and per 100g it has 9g. White bread is not a significant protein source, but it contributes to daily intake across multiple slices. To hit your protein target, pair bread with eggs, chicken, tuna, or nut butter — use the Protein Calculator to find your daily goal.
🍞 Full Nutrition Facts — Per 100g and Per Slice (28g)
Complete nutrition facts for generic white bread, based on USDA FoodData Central reference values. Note: white bread is typically enriched with iron and B vitamins (including folate/folic acid) in the US.
| Nutrient | Per 100g | Per Slice (28g) | % Daily Value (per slice) |
|---|---|---|---|
| Calories | 265 kcal | 75 kcal | — |
| Protein | 9 g | 2.5 g | 5% |
| Total Carbohydrate | 49 g | 14 g | 5% |
| • Dietary Fiber | 2.7 g | 0.8 g | 3% |
| • Total Sugars | 5 g | 1.4 g | — |
| Total Fat | 3.2 g | 0.9 g | 1% |
| Sodium | 491 mg | 137 mg | 6% |
| Iron (enriched) | 3.6 mg | 1 mg | 6% |
| Folate / Folic Acid (enriched) | 171 mcg | 48 mcg | 12% |
🍞 White Bread Calories by Portion — Complete Chart
Note: Brands vary. Slice weights differ by manufacturer — check the label for exact values.
| Portion | Weight | Calories | Carbs | Fiber | Protein | Sodium |
|---|---|---|---|---|---|---|
| 1 slice (standard) ★ | 28g | 75 | 14g | 0.8g | 2.5g | 137mg |
| 2 slices (sandwich) | 56g | 149 | 28g | 1.6g | 5g | 274mg |
| 1 thin slice | 23g | 61 | 11g | 0.6g | 2.1g | 113mg |
| 1 thick slice | 40g | 106 | 20g | 1.1g | 3.6g | 196mg |
| 1 slice Texas toast | 60g | 159 | 29g | 1.6g | 5.4g | 295mg |
| 1 white roll / bun | 50g | 133 | 25g | 1.4g | 4.5g | 246mg |
| 1 hot dog bun | 45g | 119 | 22g | 1.2g | 4.1g | 221mg |
| 1 hamburger bun | 45g | 119 | 22g | 1.2g | 4.1g | 221mg |
| Per 100g | 100g | 265 | 49g | 2.7g | 9g | 491mg |
🍞 Thin-Slice vs Thick-Slice vs Texas Toast — Slice Type Comparison
| Slice Type | Weight | Calories | Carbs | Best For |
|---|---|---|---|---|
| Thin slice | 23g | 61 | 11g | Weight loss — fewer calories per sandwich |
| Standard slice | 28g | 75 | 14g | Everyday sandwiches, toast |
| Thick slice | 40g | 106 | 20g | Hearty sandwiches, French toast |
| Texas toast | 60g | 159 | 29g | Garlic bread, grilled cheese |
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📸 Scan Your Food Free🍞 White Bread vs Whole Wheat vs Sourdough — Per Slice Comparison
How does white bread stack up against whole wheat and sourdough? All three are similar in calories per slice, but they differ significantly in fiber, sugar, and how they affect blood sugar. Whole wheat has more than double the fiber of white bread, and sourdough's fermentation process gives it a lower glycemic index. For a deeper dive, see our full comparison at Is Whole Wheat Bread Better Than White Bread for Weight Loss?
| Bread Type | Per Slice | Calories | Carbs | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|
| 🍞 White bread | 28g | 75 | 14g | 0.8g | 1.4g | 137mg |
| 🍞 Whole wheat bread | 28g | 81 | 13g | 1.9g | 1.6g | 132mg |
| 🍞 Sourdough (white) | 30g | 93 | 18g | 0.9g | 0.6g | 180mg |
White Bread and Blood Sugar
White bread has a high glycemic index (GI ~70–75), meaning it raises blood sugar quickly after eating. This rapid spike is followed by a crash that can trigger hunger and cravings within 1–2 hours. For people with diabetes, prediabetes, or insulin resistance, white bread is best limited or paired with protein, fat, and fiber to slow the blood-sugar response. Whole wheat, sourdough, and sprouted-grain breads all have a lower GI. This is not medical advice — talk to your doctor.
White Bread for Weight Loss — Practical Tips
White bread is not the best choice for weight loss, but you don't have to eliminate it entirely. Here's how to make it work:
- Switch to thin-slice: Save 14 calories per slice (61 vs 75) — that's 28 calories per sandwich.
- Pair with protein and fiber: Add eggs, chicken, avocado, or nut butter to slow digestion and prevent blood-sugar spikes.
- Try open-faced sandwiches: Use one slice instead of two to cut 75 calories per meal.
- Swap to whole wheat or sourdough: More fiber keeps you full longer, so you eat less overall.
- Watch the toppings: Butter adds 102 calories per tablespoon, and mayonnaise adds 94 — these add up fast.
For your daily calorie target, use the Calorie Calculator. This is not medical advice — talk to your doctor.
Does Toasting Change Calories?
Toasting does not change the calorie content of white bread. A slice that is 75 calories fresh is still 75 calories toasted — toasting only removes water, not energy. However, toasted bread may feel lighter and crispier, which can lead to eating more. Added butter or toppings during toasting do add calories: one tablespoon of butter adds 102 calories.
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Try Free Food Scanner →📋 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.