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Calories in White Bread

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

267
kcal
per 100g
8.8
g
Protein
3.3
g
Fat
50.6
g
Carbs
2.7
g
Fiber
75
kcal per slice (28g)
267
kcal per 100g
75
kcal per oz (28g)
White Bread nutrition facts and calories per 100g
⚠️High GI 75 — rapid blood sugar spike
⚠️High sodium — 491mg per 100g
💊Enriched — folate 25% DV, iron 15% DV
💪8.8g protein per 100g
🌿Low fiber — 2.7g vs 6.9g in whole wheat
🔥267 kcal — 75 kcal per slice

🌾 Calculate Calories for Any White Bread Weight

Weight100g

Nutrition Facts

Per 100g cooked white bread

* % Daily Value based on a 2,000 kcal diet.


Quick summary: White bread contains 267 calories per 100g. One slice (28g) has 75 calories. High glycemic index (75) — similar to glucose. Low fiber vs whole grain bread. High sodium (491mg/100g). Enriched with folate, B vitamins, and iron. Nutritionally inferior to whole wheat bread in nearly every measure.

Vitamins & Minerals — per 100g

NutrientAmount% Daily ValueBar
Thiamine (B1)0.49mg41%
Folate100µg25%
Niacin (B3)4.2mg26%
Selenium19.0µg35%
Manganese0.46mg20%
Iron2.7mg15%
Calcium151mg12%
Phosphorus90mg7%
Sodium491mg21%
Magnesium27mg6%

Calories in White Bread by Weight

WeightCaloriesCarbsProteinFiber
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Macronutrient Breakdown — per 100g

Carbohydrates50.6g · 76% of calories
Protein8.8g · 13% of calories
Fat3.3g · 11% of calories
Fiber2.7g (included in carbs)

High GI 75. Net carbs: 47.9g/100g. Enriched with B vitamins and iron. Sodium typically 430-530mg/100g from added salt. Whole wheat bread is nutritionally superior in almost every way.

Micronutrient Highlights

⚡
Thiamine (B1)
0.49mg
41% DV
Enriched — energy metabolism
💊
Folate (B9)
100µg
25% DV
Enriched — cell division and pregnancy
🧠
Niacin (B3)
4.2mg
26% DV
Enriched — energy metabolism
⚡
Manganese
0.46mg
20% DV
Antioxidant enzymes
🔴
Iron
2.7mg
15% DV
Enriched — oxygen transport
🔬
Selenium
19.0µg
35% DV
Antioxidant and thyroid

White Bread Nutrition Facts

High Glycemic Index — Rapid Blood Sugar Impact

White bread GI ~75, similar to glucose (100), significantly higher than whole wheat (69), pasta (43-50), or even white rice (73). Fine particle size means starch is rapidly accessible, producing fast blood sugar peaks. This rapid glycemic response stimulates large insulin releases that can promote fat storage and quickly restore hunger.

Enrichment — Partial Nutrition Restoration

White flour loses ~20 nutrients during milling. Enrichment restores thiamine, riboflavin, niacin, folate, and iron — but not fiber, vitamin E, magnesium, zinc, or phytochemicals. Enriched white bread is superior to unenriched but still significantly less nutritious than whole wheat. Folate enrichment has reduced neural tube defects in countries with mandatory enrichment programs.

Sodium Content

~491mg sodium per 100g — 21% of daily limit. Two sandwich slices contribute ~275mg sodium before fillings. Choose low-sodium varieties or whole grain alternatives for hypertension management.

Practical Role in Diet

Despite nutritional limitations, white bread serves important roles in food access, affordability, palatability, and feeding challenges. Enriched B vitamins and iron make it a meaningful nutritional contribution for populations with limited food variety or food insecurity.

White Bread vs Other Grains — Calorie Comparison

🍞
Whole Wheat Bread
247 kcal/100g
−20 kcal
🌾
White Rice
130 kcal/100g
−137 kcal
🌾
Oatmeal
71 kcal/100g
−196 kcal
🌾
Quinoa
120 kcal/100g
−147 kcal
🍝
Pasta
131 kcal/100g
−136 kcal
🥔
Potato
77 kcal/100g
−190 kcal
🥚
Egg
155 kcal/100g
−112 kcal
🌾
Barley
123 kcal/100g
−144 kcal

Is White Bread Suitable for Your Diet?

❌
Weight loss
No — high GI, low satiety
❌
Keto
No — 47.9g net carbs
❌
Paleo
No
❌
Gluten-free
No — contains gluten
❌
Diabetic
No — very high GI 75
✅
Vegan
Yes
✅
Vegetarian
Yes
⚠️
General diet
Choose whole wheat instead

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Frequently Asked Questions

How many calories in white bread?
White bread has 267 calories per 100g. One slice (28g): 75 kcal. A sandwich (2 slices): 150 kcal from bread alone.
Is white bread unhealthy?
White bread is nutritionally modest — low fiber, high GI (75), and high sodium. Regular consumption of refined grains like white bread is associated with increased risk of obesity, type 2 diabetes, and cardiovascular disease.
White bread vs whole wheat?
Whole wheat: more fiber (6.9g vs 2.7g), lower GI (~69 vs 75), more vitamins, minerals, and antioxidants. Whole wheat is nutritionally superior in almost every measure.
Is white bread fattening?
High GI (75) causes rapid blood sugar spikes and crashes that increase hunger. However, total calorie intake determines weight. Switching to whole grain provides better satiety at similar calories.
Is white bread gluten-free?
No — contains gluten from wheat. Not suitable for celiac disease.
How many calories in a slice of bread?
Standard slice (28g): ~75 kcal, 2.1g protein, 14.2g carbs. Thick-cut (40g): ~107 kcal.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.