How Many Calories in White Bread? Nutrition Facts & Macros
One slice of white bread (29g) has 77 calories
Protein 2.6g · Carbs 14.3g · Fat 1g
White bread is made from refined wheat flour, with the bran and germ milled out. That is what gives it the soft crumb and the long shelf life — and it is also why it carries 2.7 g of fiber per 100 g against whole wheat bread's 6 g. In the US, where these figures come from, the flour is enriched afterwards, so a slice still delivers B vitamins and iron; in Europe only the UK mandates enrichment, so a local loaf may carry less. Here is everything you need to know about white bread calories and macros, based on USDA data for commercially prepared white bread. White bread contains about 36% water.
1113 kJ · per 100g · Water: 36.42 g
Calorie Calculator: White Bread
29 g White Bread contains 77 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (29 g) | 77 kcal | 2.6g | 14.3g | 1g |
| 2 slices / sandwich (58 g) | 154 kcal | 5.1g | 28.7g | 1.9g |
| 100 grams | 266 kcal | 8.9g | 49.4g | 3.3g |
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White Bread — Nutrition Facts
| White Bread | per 100g |
|---|---|
| Calories | 266 kcal |
| Protein | 8.85 g |
| Fat | 3.33 g |
| Carbs | 49.42 g |
| Saturated Fat | 0.698 g |
| Monounsaturated Fat | 0.599 g |
| Polyunsaturated Fat | 1.602 g |
| Cholesterol | 0 mg |
| Fiber | 2.7 g |
| Sugar | 5.67 g |
| Sodium | 490 mg |
| Potassium | 126 mg |
| Calcium | 144 mg |
| Magnesium | 23 mg |
| Phosphorus | 98 mg |
| Iron | 3.61 mg |
| Zinc | 0.74 mg |
| Manganese | 0.536 mg |
| Selenium | 22 mcg |
| Vitamin A | 0 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.533 mg |
| Riboflavin (B2) | 0.243 mg |
| Niacin (B3) | 4.78 mg |
| Vitamin B6 | 0.087 mg |
| Folate | 111 mcg |
| Vitamin E | 0.22 mg |
| Vitamin K | 0.2 mcg |
| Water | 36.42 g |
Source: USDA FoodData Central (FDC ID: 174924) · Data verified September 2026
Variations
Toasted
290 kcal per 100 g (USDA 174925) — toasting drives off water (30.4 g against 36.4 g), so everything concentrates per gram. The slice itself gains nothing: it just weighs less. USDA's toasted figures are 9 g protein, 54.5 g carbs and 2.9 g fiber per 100 g.
Low sodium, no salt
267 kcal per 100 g (USDA 172818) — the same calories as ordinary white bread, with 298 mg of sodium instead of 490 mg, about 40% less. 8.2 g protein, 49.6 g carbs, 2.3 g fiber. Worth it if you are watching sodium; it changes nothing else.
Dietary Perspectives
For Weight Loss
At 266 kcal per 100g, white bread is moderately calorie-dense, and one slice (29g) is 77 kcal — a reasonable base. The catch is satiety: 2.7g of fiber per 100g is less than half whole wheat's 6g, so the same calories keep you full for less time. If you are counting, the simplest swap is whole wheat: 252 kcal per 100g for more than double the fiber, though its slice is heavier (33g) so it costs about 6 kcal more per slice. Watch what goes on it — butter or mayonnaise adds more calories than the slice itself.
For Athletic Performance
Fast, easily digested carbohydrate: 49.42g per 100g with only 2.7g of fiber, which is an advantage before training when you want fuel without bulk. Two slices give about 28.7g of carbs for 154 kcal. Protein is modest at 8.85g per 100g, so pair it with eggs, cheese or meat rather than relying on the bread. The 490mg of sodium per 100g also helps replace what you sweat out.
For Keto
Not keto-friendly. 46.72g net carbs per 100g (49.42g carbs minus 2.7g fiber) means one slice (29g) is about 13.5g of net carbs — two thirds of a strict 20g daily limit. Whole wheat is lower at 36.71g net carbs but still far past a keto budget. If you want bread on keto, almond-flour and seed-based loaves are the substitutes that work.
Frequently Asked Questions
How many calories are in a slice of white bread?
One slice of white bread (29g) contains approximately 77 calories. Per 100g, white bread has 266 calories. Two slices for a sandwich come to about 154 calories before any fillings. A slice of whole wheat bread is heavier (33g) at about 83 calories, so per slice the order actually reverses: white is higher per 100g, lower per slice.
How many carbs are in white bread?
Per 100g, white bread contains 49.42g of carbohydrates, of which 5.67g is sugar and 2.7g is fiber — 46.72g net carbs. One slice (29g) has about 14.3g of carbs and 0.8g of fiber. Two slices for a sandwich provide about 28.7g of carbs.
Is white bread bad for you?
It is not the fiber source whole wheat bread is: 2.7g per 100g against 6g, so a slice gives you about 0.8g of your day's fiber rather than the 2g a whole wheat slice does. The refining also removes most of the natural B vitamins, which is why enriched flour has them added back. Sodium is the figure worth watching — 490mg per 100g, about 21% of the 2,300mg daily limit, and a two-slice sandwich carries 284mg before anything goes in it. As part of a varied diet it is fine; as your only grain it leaves fiber on the table.
White bread vs whole wheat — what's the difference?
White bread: 266 kcal per 100g, 2.7g fiber, 8.85g protein. Whole wheat: 252 kcal, 6g fiber, 12.45g protein. The calories are almost the same — whole wheat's advantage is fiber (more than double) and protein (41% more), because the bran and germ stay in. Whole wheat also has a lower glycemic index, so blood sugar rises more slowly.
Is white bread enriched with vitamins?
In the US, yes — enrichment is mandatory there, and these USDA figures are for enriched bread. Refining removes much of the grain's B vitamins and iron, and enrichment puts them back: 100g of white bread carries 0.533mg thiamin (44% DV), 4.78mg niacin (30% DV), 111mcg folate (28% DV) and 3.61mg iron (20% DV). In Europe only the UK mandates it, so a local loaf may carry less — check the label. Enrichment restores those four; it does not restore the fiber, which is why the fiber gap with whole wheat remains.
Can you eat white bread on keto?
No. At 46.72g net carbs per 100g, a single slice (29g) carries about 13.5g — two thirds of a strict 20g daily limit, and a sandwich puts you over it on its own. Almond-flour or seed-based breads are the usual substitutes.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Bread | 266 | 8.85g | 49.42g | 3.33g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Sourdough Bread | 272 | 10.75g | 51.9g | 2.42g |
| Pita Bread | 275 | 9.1g | 55.7g | 1.2g |
| Rye Bread | 259 | 8.5g | 48.3g | 3.3g |
per 100g
Per 100g, white bread has 266 kcal with 8.85g protein and 2.7g fiber — close in calories to whole wheat bread (252 kcal) and sourdough (272 kcal), but with less than half the fiber of whole wheat (6g) and less protein (12.45g). One slice (29g, 77 kcal) is a light base; per 100g the difference between white and whole wheat shows up in fiber and protein rather than calories, and per slice whole wheat is actually the heavier one — a 33g slice at 83 kcal against 29g at 77 kcal.
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