Calories in White Bread: Nutrition Facts & Serving Sizes
Per 1 slice (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One slice of white bread (28g) contains about 67 calories with 3g of protein, 12.3g of carbs, and 0.6g of fat. Per 100g, white bread provides 238 calories, 10.7g of protein, 43.9g of carbs, and 2.2g of fat. White bread is a refined grain product, meaning the bran and germ have been removed, leaving primarily starch. It is one of the most common carb sources in the Western diet. White bread is fortified with iron (4.9mg per 100g), folate (162mcg per 100g), and calcium (684mg per 100g), which partially compensates for the nutrients lost during refining. The fiber content is 9.2g per 100g, which is higher than expected due to the fortification process in some commercial loaves. For anyone tracking macros, white bread is a convenient, easy-to-digest carb source, but it has a high glycemic index and can spike blood sugar quickly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (28g) | 66.6 | 3g | 12.3g | 0.6g | 2.6g |
| 100g | 238 | 10.7g | 43.9g | 2.2g | 9.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 238 | 12% |
| Protein | 10.7g | 21% |
| Total Fat | 2.2g | 3% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 43.9g | 16% |
| Dietary Fiber | 9.2g | 33% |
| Sugars | 5g | 10% |
| Sodium | 478mg | 21% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Calcium | 684mg | 53% |
| Iron | 4.9mg | 27% |
| Potassium | 127mg | 3% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 26mg | 6% |
| Phosphorus | 103mg | 8% |
| Zinc | 1mg | 9% |
| Selenium | 16.1mcg | 29% |
| Folate | 162mcg | 41% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 4.5mg | 28% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of White Bread
White bread is a fast-digesting carbohydrate source. The high glycemic index (around 75) means it raises blood sugar quickly, which can be useful right after an intense workout when muscles need rapid glycogen replenishment. Some athletes use white bread as a convenient post-workout carb source.
The fortification of white bread is significant. Most commercial white breads are enriched with iron (4.9mg per 100g), folate (162mcg per 100g), calcium (684mg per 100g), and B vitamins including thiamin and riboflavin. These additions restore some nutrients lost during the milling process.
The iron content at 4.9mg per 100g covers roughly 27% of the daily recommended value for adults. Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen to working muscles. Low iron can lead to fatigue and reduced exercise performance.
Calcium at 684mg per 100g is notably high for a grain product, covering more than half the daily requirement. Calcium supports bone density, which matters for anyone doing heavy compound lifts like squats and deadlifts over the long term.
Dietary Considerations
White bread is not suitable for people with celiac disease or gluten sensitivity, as it is made from wheat flour. It is not keto-friendly due to its high carb content (43.9g per 100g). For weight loss, white bread can fit into a calorie-controlled diet, but its low fiber content relative to whole wheat bread (9.2g vs 6g) and high glycemic index mean it is less satiating per calorie. Whole wheat bread is generally a better option for sustained energy and fullness. Most white breads are vegan, but check labels for milk or egg ingredients in specialty varieties.
Daily Intake (100g)
100g of white bread provides 12% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in white bread?
One slice of white bread (28g) has about 67 calories. Per 100g, white bread contains 238 calories. A standard sandwich with two slices contains roughly 134 calories from the bread alone before any fillings.
Is white bread good for weight loss?
White bread is not ideal for weight loss because its low fiber content and high glycemic index mean it does not keep you full for long. Whole wheat bread is a better swap, providing more fiber and nutrients. If you eat white bread, control your portions and prioritize high-protein toppings like turkey or eggs to balance the meal.
How much protein in white bread?
White bread has 10.7g of protein per 100g. One slice (28g) provides about 3g of protein. It is not a significant protein source. Pair white bread with a high-protein filling like chicken, eggs, or tuna to make a complete meal.
Is white bread or whole wheat bread healthier?
Whole wheat bread is generally healthier because it retains the bran and germ, giving it more fiber (6g per 100g), more magnesium, and a lower glycemic index. White bread at 238 calories per 100g is similar in calories to whole wheat bread at 252 calories per 100g, but whole wheat keeps you fuller longer.
Is white bread gluten-free?
No, white bread is made from wheat flour and contains gluten. People with celiac disease or non-celiac gluten sensitivity should avoid standard white bread. Gluten-free bread alternatives made from rice flour or almond flour are available.
How many carbs are in white bread?
White bread has 43.9g of carbs per 100g. One slice (28g) contains about 12.3g of carbs. White bread has a high glycemic index (around 75), meaning these carbs absorb quickly into the bloodstream.
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