White Bread: Calories, Nutrition Facts, and Health Benefits (2026)

White bread contains 77 calories per slice (29 g), with 2.6 g of protein and 14.2 g of carbohydrates. Each slice also provides 0.8 g of fiber and 1.4 g of sugar, making it a soft, enriched carbohydrate option.

This page explores the nutrition profile of white bread, focusing on its calorie content, macronutrients, and health implications. It also discusses how white bread fits into various dietary goals and compares it with other types of bread.

White Bread Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table breaks down the essential nutrients found in white bread per slice and per 100 g.

Values are for 1 slice (29 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	77	266	4%
Protein	2.6 g	9.0 g	5%
Carbohydrates	14.2 g	49.0 g	5%
Fiber	0.8 g	2.7 g	3%
Sugar	1.4 g	5.0 g	-
Fat	1.0 g	3.3 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	37 mg	126 mg	1%
Saturated Fat	0.2 g	0.7 g	1%
Sodium	142 mg	490 mg	6%
Folate	50 mcg	171 mcg	12%
Iron	1.04 mg	3.60 mg	6%

About 75% of white bread calories come from carbohydrates, 14% from protein and 11% from fat.

White Bread by Health Goal

In this section, we evaluate how white bread rates against common dietary goals, helping you understand its role in a balanced diet.

Goal	Rating	Why
Weight loss	Good	77 calories per serving
Blood sugar / diabetes	Moderate	Glycemic load of about 10 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron (50 mcg folate per serving)
Digestion	Fair	0.8 g fiber per serving supports regularity
Heart health	Fair	Refined and a meaningful source of sodium (142 mg per serving); whole-grain versions are better
Muscle gain	Fair	Modest protein (2.6 g) on its own; pair bread with eggs, beans or meat

White Bread and Blood Sugar

Glycemic index: 75. Glycemic load: 10 per serving.

White Bread has a glycemic index of about 75 and a glycemic load of around 10 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How White Bread Compares to Other Breads and Baked Goods

The comparison table highlights how white bread stacks up against other breads and baked goods, providing a clearer picture of its nutritional standing.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
White Bread	266	9.0	2.7	49.0
Whole Wheat Bread	254	12.3	6.0	43.1
Sourdough Bread	289	11.7	2.4	56.3
Bagel	257	10.0	2.2	50.5

White Bread Myths, Checked

White bread has zero nutrition , Misleading. Enriched white bread is fortified with folate and iron, though it has less fiber than whole-grain bread, about 0.8 g per slice.

White bread is the main cause of weight gain , Misleading. A slice is about 77 calories; total intake and portions, not bread alone, drive weight gain.

How to Track White Bread

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log white bread accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a slice of white bread?

A slice of white bread contains 77 calories. This makes it a relatively low-calorie option for a carbohydrate source, especially when compared to other baked goods.

Is white bread good for weight loss?

White bread can be part of a weight loss plan if consumed in moderation. However, its higher glycemic index may lead to quicker spikes in blood sugar, which some may want to avoid.

Can people with diabetes eat white bread?

People with diabetes can eat white bread, but it should be done in moderation. Its glycemic index of about 75 indicates that it can raise blood sugar levels more rapidly than whole grain options.

How much fiber is in white bread?

White bread contains 0.8 g of fiber per slice. This is lower than whole grain breads, which typically offer more fiber, aiding in digestion and satiety.

Is white bread high in sugar?

White bread has 1.4 g of sugar per slice. While this is not considered high, it is important to monitor overall sugar intake from various sources.

Is white bread bad for you?

White bread is not inherently bad for you, but it lacks some nutrients found in whole grain alternatives. Moderation and balance with other nutritious foods are key.

Key Takeaways

• One slice of white bread has 77 calories.
• Each slice contains 2.6 g of protein.
• White bread has 14.2 g of carbohydrates per slice.
• There is 0.8 g of fiber in each slice.
• White bread has a glycemic index of about 75.
• It contains 1.4 g of sugar per slice.