How Many Calories in French Toast? Nutrition Facts & Macros
One slice of French toast (59 g) has 126 calories
Protein 4.4g · Carbs 18.9g · Fat 3.6g
French toast is bread soaked in a mixture of beaten eggs and milk, then pan-fried until golden. It is a classic breakfast dish enjoyed worldwide. At 213 kcal per 100 g, it is moderately calorie-dense — most of the energy comes from the bread's carbohydrates and the egg-milk coating. French toast is commonly topped with maple syrup, powdered sugar, or fresh fruit. It contains about 53% water.
891 kJ · per 100g · Water: 52.6 g
Calorie Calculator: French Toast
59 g French Toast contains 126 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (59 g) | 126 kcal | 4.4g | 18.9g | 3.6g |
| 2 slices (118 g) | 251 kcal | 8.7g | 37.9g | 7.2g |
| 100 grams | 213 kcal | 7.4g | 32.1g | 6.1g |
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French Toast — Nutrition Facts
| French Toast | per 100g |
|---|---|
| Calories | 213 kcal |
| Protein | 7.4 g |
| Fat | 6.1 g |
| Carbs | 32.1 g |
| Fiber | 1.1 g |
| Sugar | 0 g |
| Sodium | 495 mg |
| Potassium | 134 mg |
| Magnesium | 17 mg |
| Phosphorus | 139 mg |
| Vitamin C | 0.3 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 52 mcg |
| Manganese | 0.25 mg |
| Water | 52.6 g |
Source: USDA FoodData Central (FDC ID: 172763) · Data verified April 2026
Variations
Frozen, ready-to-heat
213 calories per 100 g — the USDA reference value. Frozen French toast is pre-cooked and reheated in a toaster or oven. Convenient for quick breakfasts. Nutrition is consistent because it's factory-made. Contains preservatives and stabilizers. Sodium is higher (495 mg per 100 g) than homemade.
Homemade
About 230 calories per 100 g — slightly more than frozen due to butter used for frying and a richer egg-milk mixture. Higher fat content (8-10 g per 100 g). Lower sodium because no preservatives. The calorie count depends heavily on how much butter you use in the pan and the type of bread. Brioche or challah bread will be higher than plain white bread.
Stuffed French toast
About 280 calories per 100 g — significantly more due to the cream cheese, Nutella, or fruit filling between two slices. Fat content rises to 12-15 g per 100 g depending on the filling. A stuffed French toast sandwich (two slices, ~140 g) can have 390+ calories before toppings. Popular fillings: cream cheese and berries, Nutella and banana, peanut butter and jam. Essentially a dessert disguised as breakfast.
Dietary Perspectives
For Weight Loss
One slice of French toast (59 g) has 126 kcal plain — manageable for a meal. But toppings destroy it: 2 tablespoons of syrup add 104 kcal, powdered sugar adds 30 kcal, and a pat of butter adds 100 kcal — totaling 360 kcal per slice. Two slices fully topped reach 720+ kcal. For weight loss, eat 1 slice with fresh berries instead of syrup. Low protein (7.4 g per 100 g) means it won't keep you full long — add eggs on the side for satiety.
For Athletic Performance
French toast provides 32.1 g of carbs per 100 g — a decent carb source for athletes. One slice (59 g) delivers about 19 g of carbs for pre-workout fuel. The egg in the batter adds some protein (7.4 g per 100 g), making it slightly more balanced than plain bread. Good option for a pre-race breakfast when paired with fruit. The cholesterol (82 mg per 100 g) comes from the egg wash — not a concern for active athletes. For post-workout, pair with a protein shake to cover recovery needs.
For Keto
NOT suitable for keto — 31.0 g net carbs per 100 g (32.1 g carbs minus 1.1 g fiber). One slice (59 g) has about 18.3 g net carbs — already close to a full day's keto limit of 20-25 g. French toast is made from bread soaked in egg and milk — the bread is pure starch. No good keto version exists with real bread. Keto alternative: make "French toast" from keto bread (almond flour or coconut flour base) dipped in egg — about 3-5 g net carbs per slice.
Frequently Asked Questions
How many calories are in French toast?
One slice of French toast (59 g) has about 126 calories. Per 100 g, French toast has 213 calories (891 kJ). Two slices (118 g) have approximately 251 calories — before any toppings. Adding maple syrup (+52 kcal per tablespoon) and butter (+102 kcal per tablespoon) can easily push one slice past 280 calories.
How many carbs are in French toast?
French toast has 32.1 g of carbs per 100 g. One slice (59 g) has about 18.9 g of carbs. Two slices (118 g) have roughly 37.9 g of carbs. The bread base is the main carb source. With 1.1 g of fiber per 100 g, net carbs are 31.0 g — making this a high-carb food. Using whole grain bread slightly increases fiber.
Is French toast healthy?
French toast is not particularly nutritious but not terrible in moderation. One plain slice (59 g, 126 kcal) is a reasonable portion. The egg wash adds some protein (7.4 g per 100 g) and B vitamins. The main problem is toppings — syrup, powdered sugar, and butter can double or triple the calories. For a healthier version, use whole grain bread, limit toppings to fresh fruit, and pair with a protein source like eggs or Greek yogurt.
French toast vs pancakes — which has more calories?
Pancakes have slightly more calories: 227 kcal per 100 g versus 213 kcal for French toast. Per typical serving, one pancake (38 g, 86 kcal) is lighter than one slice of French toast (59 g, 126 kcal), but three pancakes (114 g, 258 kcal) are close to two slices of French toast (118 g, 251 kcal). French toast has slightly more protein (7.4 g vs 6.4 g per 100 g) from the egg coating. Both become calorie-heavy with traditional toppings.
Is French toast good for weight loss?
Plain French toast is moderate at 213 kcal per 100 g, but it is easy to overeat. One slice (59 g, 126 kcal) is manageable, but toppings destroy it: 2 tablespoons of syrup add 104 kcal, powdered sugar adds 30 kcal, and a pat of butter adds 100 kcal — turning one slice into 360 kcal. For weight loss, eat 1 slice with fresh berries instead of syrup, and add eggs on the side for protein and satiety.
How many calories does French toast with syrup have?
One slice of French toast (59 g) with 2 tablespoons of maple syrup (40 g) has about 230 calories. Add a tablespoon of butter and it reaches 332 calories per slice. Two fully topped slices can easily exceed 660 calories — more than many full meals. The syrup alone (104 kcal per 2 tbsp) nearly matches the calories of the toast itself. For fewer calories, try a light drizzle of honey or fresh fruit instead.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| French Toast | 213 | 7.4g | 32.1g | 6.1g |
| Pancake (Plain) | 227 | 6.4g | 28.3g | 9.7g |
| Waffle (Frozen) | 312 | 7.19g | 49.34g | 9.61g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
French toast has 213 kcal per 100 g — slightly fewer than pancakes (227 kcal) and much less than waffles (312 kcal). One slice (59 g, 126 kcal) is modest on its own, but traditional toppings like syrup and butter can double the calories.
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