Decoding Your Diet: How Many Calories Are in a Single Slice of White Bread?

November 6, 2025 •

3 min read

A standard slice of white bread contains approximately 75 to 77 calories, but this can vary by brand and slice thickness. Understanding how many calories are in a single slice of white bread is the first step toward making more informed dietary choices, especially considering its high glycemic index and low fiber content compared to whole-grain alternatives.

Quick Summary

A typical slice of white bread averages 75-77 calories but offers limited nutritional value due to the refining process. Learn about the nutritional differences between white bread and healthier options like whole wheat and sprouted grain varieties to support your diet.

Key Points

Standard Calorie Count: A typical slice of white bread contains around 75-77 calories, though this can vary by brand and thickness.
Low Nutrient Density: White bread is made from refined flour, which removes most of the fiber, vitamins, and minerals.
High Glycemic Index: Its high GI can cause rapid blood sugar spikes, followed by energy crashes and increased hunger.
Healthier Alternatives Exist: Whole wheat, sprouted grain, and sourdough breads offer more fiber and nutrients, promoting better blood sugar control and digestion.
Read Labels Carefully: Always check the ingredients and nutrition facts to ensure you are buying 100% whole grain bread with lower sodium and added sugars.
Context Matters: A balanced meal with protein and fiber-rich toppings can mitigate some of the less desirable effects of white bread.

The Calorie Count and Nutritional Profile of White Bread

While a single slice of white bread contains a moderate number of calories, its nutritional value is significantly lower than whole-grain varieties. Most commercially produced white bread is made from refined wheat flour, which removes the bran and germ from the grain. This process strips away the majority of the fiber, vitamins, and minerals, leaving a product that is mostly simple carbohydrates and starch. Consequently, white bread has a high glycemic index (GI), meaning it causes a rapid spike in blood sugar levels after consumption. This can lead to a quick burst of energy followed by a crash, often resulting in increased hunger and cravings for more refined carbs.

Factors Affecting Calorie Count

Several factors can influence the exact number of calories per slice, which is why you may see different figures depending on the source or bread brand:

Slice Thickness: Thinner-sliced white bread will naturally have fewer calories per slice than a thick, bakery-style cut.
Brand Variations: Different brands use varying recipes, and some may add more sugar or fat for taste and texture, slightly altering the final calorie count.
Enrichment: Most commercially available white bread is enriched with some B vitamins and iron to replace nutrients lost during processing. However, this fortification does not restore the missing fiber or other beneficial compounds.

Comparison: White Bread vs. Healthier Alternatives

When evaluating white bread for a healthy diet, it is crucial to compare it to more nutritious options. Whole-grain breads, for instance, retain the entire grain kernel, including the fiber-rich bran and nutrient-dense germ. This leads to a lower glycemic index, a higher satiety level, and a more robust nutritional profile.

Nutritional Comparison Table: White Bread vs. Other Loaves


Nutrient (per slice)	White Bread (avg. 29g)	Whole Wheat Bread (avg. 33g)	Sprouted Grain Bread (e.g., Ezekiel)	Sourdough Bread (avg. 32g)
Calories	~77	~92	~80	~93
Carbohydrates	14g	17g	15g	18g
Protein	2.6g	3g	4g	4g
Fiber	0.8g	2g	3g	1g
Sodium	142mg	150mg+ (varies)	75mg	Varies

Making Healthier Bread Choices

For those looking to improve their nutrition, transitioning from white bread to whole-grain options is a simple and effective strategy. The higher fiber content of whole-grain bread supports digestive health, helps control blood sugar, and promotes a feeling of fullness, which can assist with weight management. Sprouted grain breads offer an even greater nutritional boost, as sprouting can increase the bioavailability of certain nutrients.

When shopping for bread, it is essential to read labels carefully. Look for loaves with these characteristics:

100% Whole Grain: The ingredient list should clearly state '100% whole grain' or 'whole wheat flour' as the first ingredient. Don't be fooled by labels like 'wheat bread,' 'multigrain,' or 'made with whole grains,' as these may still be primarily refined flour.
High Fiber Content: Aim for at least 3 grams of fiber per slice.
Lower Added Sugar and Sodium: Check the nutrition facts for hidden added sugars and excessive sodium. Many commercial breads can be surprisingly high in both.
Sourdough Options: True sourdough bread, made through a long fermentation process, can have benefits such as better blood sugar control and easier digestibility for some people.

Conclusion: The Bigger Picture

While a single slice of white bread is not inherently detrimental, its role in a daily diet is important to consider. Because it is highly processed and low in fiber, it provides less sustained energy and nutritional benefit compared to its whole-grain counterparts. By opting for nutrient-dense alternatives like whole wheat, sprouted grain, or true sourdough, you can significantly enhance the health value of your meals. Ultimately, moderation and mindful choices are key. Combining any type of bread with protein and healthy fats can help stabilize blood sugar and make for a more balanced meal. Prioritizing overall diet quality, rich in a variety of whole foods, is the most effective approach to long-term nutritional health.

How to Pick Healthy Bread at the Store—From a Registered Dietitian

Frequently Asked Questions

No, toasting a slice of white bread does not change its calorie content. The process of toasting removes moisture but does not burn off a significant number of calories. However, adding butter or other toppings will increase the total calorie count.

For most people, whole wheat bread is nutritionally superior due to its higher fiber and nutrient content. However, individuals with certain digestive issues like Crohn's disease or diverticulitis in a flare-up may be advised to consume a lower-fiber, refined grain diet, making white bread a suitable short-term option.

The primary carbohydrate in white bread is starch, which your body breaks down into glucose for energy. Because it is a refined carbohydrate, this process happens very quickly.

A typical slice of commercially prepared white bread contains less than 1 gram of fiber, as the refining process removes the fiber-rich bran and germ.

Yes, eating white bread regularly can contribute to weight gain, especially in excess. Its low fiber and protein content means it is less satiating, potentially leading to overeating.

Most commercial white bread is enriched with B vitamins (thiamin, riboflavin, niacin) and iron to replace some nutrients lost during milling. Some may also be fortified with calcium.

White wheat bread is typically made from a type of wheat that is naturally lighter in color, giving it a similar appearance to regular white bread, but it retains the whole grain, including the fiber and nutrients. Regular white bread is made from refined flour where the bran and germ have been removed.