Calories in French Toast: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
French toast is a breakfast staple made by soaking bread slices in a beaten egg and milk mixture, then pan-frying until golden. One piece (59g) contains about 126 calories, 4.4g of protein, 18.9g of carbs, and 3.6g of fat. Per 100g, it comes in at 213 calories with 7.4g of protein and 32.1g of carbs. The egg dip adds protein and B vitamins, including 1.7mcg of B12 per 100g. Iron content is solid at 2.2mg per 100g, contributing to daily needs. Sodium is moderate at 292mg per slice, partly from the bread base. French toast is a satisfying breakfast option that delivers more protein than most plain toast, though it is carb-heavy compared to egg-only breakfasts. Adding fruit or skipping the syrup keeps calories in check.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (59g) | 125.7 | 4.4g | 18.9g | 3.6g | 0.6g |
| 1 oz (28g) | 60.5 | 2.1g | 9.1g | 1.7g | 0.3g |
| 100g | 213 | 7.4g | 32.1g | 6.1g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 213 | 11% |
| Protein | 7.4g | 15% |
| Total Fat | 6.1g | 8% |
| Saturated Fat | 1.5g | 8% |
| Total Carbohydrates | 32.1g | 12% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 0g | |
| Sodium | 495mg | 22% |
| Cholesterol | 82mg | 27% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.5g | 1% |
| Cholesterol | 82mg | 27% |
| Calcium | 107mg | 8% |
| Iron | 2.2mg | 12% |
| Potassium | 134mg | 3% |
| Vitamin A | 54mcg | 6% |
| Vitamin C | 0.3mg | 0% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 1.7mcg | 71% |
| Magnesium | 17mg | 4% |
| Phosphorus | 139mg | 11% |
| Zinc | 0.8mg | 7% |
| Selenium | 16.7mcg | 30% |
| Folate | 72mcg | 18% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 2.7mg | 17% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of French Toast
French toast provides a meaningful mix of macronutrients for a breakfast item, with the egg dip contributing high-quality protein and essential amino acids. Each 100g serving delivers 7.4g of protein alongside 1.7mcg of vitamin B12, which supports red blood cell formation and neurological function.
The egg component also provides choline, an essential nutrient for brain health and liver function. Selenium content at 16.7mcg per 100g represents a significant portion of the 55mcg daily recommendation, supporting thyroid hormone production and antioxidant enzyme activity.
Iron at 2.2mg per 100g supports oxygen transport and energy metabolism, particularly important for active individuals with high training volume. The calcium content of 107mg per 100g contributes to bone strength alongside the phosphorus (139mg) from both the eggs and bread.
Using whole grain bread instead of white bread increases fiber and micronutrient density substantially. Pairing with berries adds antioxidants and vitamin C without a major calorie increase, improving the overall nutritional profile.
Dietary Considerations
French toast is not suitable for keto diets given its 32.1g of carbs per 100g. It is not vegan due to eggs and milk, but plant-based versions using flax eggs and oat milk are common. Standard French toast contains gluten from the bread base and is not gluten-free, though gluten-free bread can be substituted. For weight loss, one slice at 126 calories is a manageable breakfast, but toppings like maple syrup add significant calories quickly. It is vegetarian-friendly in its classic form. Lactose-intolerant individuals can use lactose-free or plant-based milk with no major nutritional difference.
Daily Intake (100g)
100g of french toast provides 11% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in French toast?
One slice of French toast (59g) has about 126 calories. Per 100g, the calorie count is 213. Adding maple syrup or butter will significantly increase the total.
Is French toast good for weight loss?
A single slice at 126 calories can fit a weight loss diet, but the carb count of 18.9g per slice adds up fast. Keep portions to 1-2 slices and skip the syrup or use a small amount to stay on track.
How much protein in French toast?
One slice of French toast has 4.4g of protein. Per 100g it contains 7.4g. The protein primarily comes from the egg and milk mixture used to soak the bread.
Is French toast high in carbs?
Yes, French toast is relatively high in carbs at 18.9g per slice and 32.1g per 100g. Most of the carbs come from the bread. Using low-carb bread can cut this considerably.
How does French toast compare to pancakes in calories?
A slice of French toast has about 126 calories, while pancakes average around 350 calories per 100g. Per serving, French toast is generally fewer calories than a comparable pancake stack.
Can I eat French toast before a workout?
Yes, French toast works as a pre-workout meal. It provides fast-acting carbs from the bread and protein from the egg for sustained energy. Eat it 1-2 hours before training for best results.
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