How Many Calories Are in a Piece of Bread? A Comprehensive Guide

November 24, 2025 •

4 min read

According to the Federation of Bakers, an average medium slice of white bread in the UK contains 77 calories, brown bread contains 72 calories, and wholemeal contains 79 calories. However, the exact number of calories can vary significantly depending on the type, brand, and size of the bread, making the question 'how many calories are in a piece of bread?' more complex than it first appears.

Quick Summary

The calorie count for a slice of bread varies greatly by type, with white bread typically lower in fiber and nutrients compared to whole-wheat options. Factors influencing the total calories include ingredients, slice thickness, and additional spreads or toppings. Careful reading of nutrition labels is essential for accurate tracking.

Key Points

Variable Calorie Count: The number of calories in a slice of bread can vary widely, typically ranging from 70 to over 100 calories, depending on the type and brand.
Whole Grain vs. Refined: Whole wheat bread is generally more nutritious and higher in fiber than white bread, which is made from refined flour.
Fiber is Key: High-fiber bread, such as whole wheat or rye, promotes satiety and better digestion, which can assist with weight management.
Check the Label: To find the healthiest bread, look for options with "100% whole grain" as the first ingredient, at least 3g of fiber per slice, and low added sugar.
Beyond Calories: Consider the overall nutritional profile, including fiber, protein, and micronutrients, not just the calorie count alone.
Toppings Matter: The total calorie count is significantly influenced by what you add to your bread, such as spreads, fillings, and toppings.

The Surprising Variations in Bread Calories

While a single slice of plain, commercial bread often falls between 70 and 100 calories, this number can change dramatically based on the type of grain, processing, and added ingredients. This guide delves into the specifics, comparing common types of bread and exploring what makes their nutritional profiles different.

White Bread vs. Whole Wheat: A Closer Look

White bread is made from refined flour, which means the bran and germ of the wheat grain have been removed during processing. This results in a softer, fluffier texture but also a lower fiber and nutrient content. Conversely, whole wheat bread retains the entire grain kernel, including the fibrous bran and nutrient-rich germ. This gives it a denser texture and a higher concentration of fiber, protein, and essential minerals like iron and manganese. While the calorie difference per slice might be minimal between white and brown varieties, the nutritional value and impact on satiety differ substantially. The fiber in whole wheat bread helps you feel fuller for longer, which can be beneficial for weight management.

Specialty Breads: High-Calorie Indulgences and Nutrient-Dense Alternatives

Beyond the standard white and whole wheat options, the bread aisle is filled with specialty loaves that have their own unique calorie counts. Artisanal sourdough, for instance, often has a calorie count similar to whole wheat but offers unique health benefits due to its fermentation process, which can make it easier to digest. Seeded breads, which are packed with flax, chia, and other seeds, are typically higher in calories due to the added healthy fats, but they also provide a significant boost of fiber and omega-3 fatty acids. On the other hand, richer options like brioche, which contain more sugar, fat, and eggs, have a higher calorie density per slice. For those monitoring their calorie intake closely, understanding these differences is key.

How to Choose the Healthiest Low-Calorie Bread

Making a healthy bread choice involves more than just looking at the calorie count. Focusing on a higher fiber and lower added sugar content is a more holistic approach.

Read the ingredients list: The first ingredient should be "whole wheat flour" or another type of whole grain, not "enriched flour".
Check fiber content: Aim for at least 3 grams of fiber per slice to promote satiety and digestive health.
Monitor added sugar: Breads can contain surprising amounts of added sugar. Look for options with less than 4 grams per serving.
Consider low-GI options: Low glycemic index (GI) breads, such as sourdough or rye, release energy more slowly, preventing blood sugar spikes.
Look for sprouted grains: Breads made from sprouted grains, like Ezekiel bread, can be easier to digest and have enhanced nutrient absorption.

Comparison of Common Bread Varieties

To illustrate the differences, here is a comparison table of approximate calories per slice for various popular bread types. Note that these values can vary by brand, slice size, and ingredients.


Bread Type	Approximate Calories per Slice	Key Nutritional Benefits	Considerations
White Bread	70-80	Generally fortified with calcium and iron.	Low in fiber and nutrients; higher glycemic index.
Whole Wheat Bread	80-95	High in fiber, protein, and minerals like manganese.	More nutritious and satisfying than white bread.
Sourdough Bread	80-95	Fermentation may improve digestibility and lower GI.	Flavor profile may not suit all tastes.
Rye Bread	75-85	Very high in fiber, which helps with blood sugar control.	Often made with a mix of whole and refined grains.
Ezekiel (Sprouted Grain) Bread	80-90	Made from sprouted grains and legumes; rich in protein and fiber.	Often found in the refrigerated or frozen section.
Seeded Wholegrain Bread	90-110	Contains added seeds like flax and chia for extra fiber and omega-3s.	Higher in calories due to added fats from seeds.

Conclusion: Making Smarter Choices

Understanding how many calories are in a piece of bread is the first step toward making more mindful dietary choices. It is clear that the calorie count is just one piece of the puzzle. The true nutritional value lies in the type of flour used, the fiber content, and the presence of whole grains and seeds. By choosing minimally processed, high-fiber options like 100% whole wheat, rye, or sprouted grain bread, you can maximize nutritional benefits and stay feeling full for longer. Always check the nutrition label for specifics and remember that what you put on your bread can dramatically affect the total calorie intake. Pairing a healthy bread with a nutritious topping, such as avocado or lean protein, can create a well-balanced and satisfying meal.

For more information on nutritional guidelines and healthy eating, visit the USDA's official website at Nutrition.gov..

Frequently Asked Questions

A slice of whole wheat bread often has a slightly higher calorie count than a slice of white bread, but it also contains significantly more fiber and nutrients. The fiber helps you feel fuller, making it a more nutritious choice overall.

While calorie counts vary by brand, some of the lowest-calorie bread options include certain brands of thinly sliced whole wheat bread, sandwich thins, and pita or flatbreads. Ezekiel bread, made from sprouted grains, also offers a low-calorie, high-nutrient profile.

Sourdough bread often has a calorie count comparable to whole wheat bread, but its natural fermentation process gives it a lower glycemic index and makes it potentially easier to digest for some individuals.

While the bread itself contains calories, toppings and spreads are often the biggest calorie contributors. High-calorie additions include butter, jam, cheese, and various fatty spreads.

Brown bread is generally considered a healthier option than white bread because it contains more fiber and nutrients. However, some commercially produced brown breads are simply colored white bread, so it's important to check the ingredients list for "whole wheat".

To ensure your bread is truly whole grain, check the ingredients list. The first ingredient should explicitly say "whole wheat flour" or another specific whole grain. The presence of seeds or brown coloring alone does not guarantee it's a whole grain product.

Yes, eating bread daily can be part of a healthy, balanced diet, especially if you choose whole grain varieties that are high in fiber. Portion control and smart topping choices are important for managing calorie intake.