Is French Toast High in Sugar? The Sweet Truth and Healthier Swaps

November 26, 2025 •

4 min read

According to one analysis, a single slice of plain French toast can contain around 8-12 grams of sugar before any toppings are added. This means that while the core ingredients are not inherently sugary, the final dish, especially with toppings, is often quite high in sugar.

Quick Summary

This article explores the sugar content of French toast, revealing how ingredients and toppings can significantly increase it. It also provides strategies for making a healthier, low-sugar version and compares its nutritional profile to other breakfast foods.

Key Points

Hidden Sugar: Traditional French toast can be high in sugar due to refined white bread, added sugar in the batter, and sweet toppings like syrup.
Health Impacts: High-sugar French toast can cause blood sugar spikes, potentially leading to energy crashes, weight gain, and an increased risk of chronic diseases over time.
Healthier Bread: Opting for whole-grain or sourdough bread instead of white bread increases fiber content and slows down sugar absorption.
Modify the Batter: You can reduce or eliminate added sugar from the egg batter and instead use natural flavors like cinnamon, vanilla, or orange zest.
Swap Toppings: Replace sugary syrups and powdered sugar with fresh berries, sliced fruit, or Greek yogurt for natural sweetness and extra protein.
Add Protein and Fiber: Serving French toast with Greek yogurt, nuts, or a side of eggs can create a more balanced meal that prevents blood sugar spikes.
Savoury Options: Consider a savory French toast with herbs, avocado, and eggs for a sugar-free, protein-rich alternative.
The Recipe Matters: The healthiness of French toast is not inherent to the dish itself but depends entirely on the ingredients and preparation methods used.

The Hidden Sugar in Traditional French Toast

Many people assume French toast is a relatively simple breakfast, made from bread, eggs, and milk. However, the sugar content can be surprisingly high, even before you pour on the syrup. The added sweetness comes from a few key sources: the bread itself, the batter, and the toppings. Standard recipes often call for refined white bread, which has a high glycemic index and breaks down into sugar quickly in the body. The batter might also include a tablespoon or more of granulated or brown sugar for flavor. These initial ingredients alone contribute significantly to the total sugar count. But the most significant sugar bomb comes from the final presentation—a generous dousing of maple syrup, a sprinkle of powdered sugar, or a side of fruit compote laden with added sugar. This combination can lead to a rapid spike in blood sugar, followed by a crash that leaves you feeling hungry again soon after.

How Added Sugars Affect Your Health

Consuming a breakfast high in added sugar, like a typical restaurant-style French toast, can have a range of negative health effects. A rapid spike in blood sugar, also known as hyperglycemia, puts stress on your body's insulin response system and can, over time, contribute to insulin resistance and an increased risk of type 2 diabetes. High-sugar diets are also associated with an increased risk of heart disease, as they can raise blood pressure and increase chronic inflammation. Furthermore, the quick energy burst and subsequent crash can disrupt appetite control, leading to overeating and potential weight gain. Focusing on low-sugar alternatives and modifying recipes can mitigate these risks and create a more balanced, satisfying meal.

Making Healthier, Low-Sugar French Toast

Creating a low-sugar version of French toast doesn't mean sacrificing flavor. It's about making smarter ingredient choices and opting for natural sweetness. Here are some actionable tips for a healthier breakfast:

Choose the right bread: Swap refined white bread for whole-grain, whole-wheat, or sourdough bread. These options have more fiber, which slows down digestion and prevents sharp blood sugar spikes.
Modify the batter: Eliminate or significantly reduce the granulated sugar in the egg mixture. You can add flavor with cinnamon, nutmeg, and vanilla extract. For a touch of natural sweetness, consider a small amount of orange zest.
Select healthy toppings: Instead of pouring on syrup, top your French toast with fresh berries, sliced bananas, or a dollop of plain Greek yogurt. Berries provide natural sugar, fiber, and antioxidants, while Greek yogurt adds protein to help stabilize blood sugar.
Consider a savory twist: For an entirely different and sugar-free experience, try a savory French toast. Add herbs like chives or basil to the egg mixture, and top with avocado, cherry tomatoes, or a poached egg.

Comparison: French Toast vs. Pancakes vs. Waffles

When comparing common breakfast choices, the nutritional value largely depends on the recipe and toppings, as shown in this general comparison table.


Feature	Traditional French Toast	Traditional Pancakes	Traditional Waffles
Carbohydrates	High (refined carbs from white bread)	High (refined flour in batter)	High (refined flour in batter)
Sugar Content	High (especially with syrup and powdered sugar)	High (syrup and potential chocolate chips)	High (syrup and add-ins)
Protein	Generally higher (from eggs and milk)	Lower (less emphasis on egg content)	Lower (similar to pancakes)
Fiber	Low (if using white bread)	Low (if using refined flour)	Low (if using refined flour)
Saturated Fat	High (frying in butter, whole milk)	Moderate (frying in butter or oil)	High (added butter in mix and cooking)
Glycemic Index	High (causes rapid blood sugar spike)	High (causes rapid blood sugar spike)	High (causes rapid blood sugar spike)

Conclusion: French Toast can be a Healthy Option, with Care

The answer to "is French toast high in sugar?" is that it certainly can be, especially in its traditional form with refined bread and sweet toppings. However, by making informed choices about your ingredients, French toast can be transformed into a nourishing, low-sugar breakfast option. By switching to whole-grain bread, reducing or omitting added sugar in the batter, and using naturally sweet and protein-rich toppings, you can enjoy this classic dish without the negative effects of a sugar overload. It's the preparation, not the concept, that determines its health value.

One resource for healthy eating, Harvard Health, emphasizes the importance of limiting added sugars to avoid health risks like heart disease. By following the principles of mindful eating and smart ingredient swaps, you can make French toast a satisfying part of a balanced diet.

How to Create a Healthy, Balanced Breakfast with French Toast

To balance your meal, consider adding ingredients that increase the fiber and protein content. This can include serving your French toast with a side of scrambled egg whites, a handful of nuts, or a serving of Greek yogurt. These additions help slow down sugar absorption and keep you feeling full longer. You can also incorporate more fruits, vegetables, and whole grains into your breakfast rotation for a more nutritious start to your day.

Frequently Asked Questions

Plain French toast typically has a moderate amount of sugar from the bread and milk, but standard recipes often add sugar to the batter. A slice can contain around 8-12 grams of sugar before any toppings.

The biggest source of sugar in most French toast recipes comes from the toppings, such as maple syrup, fruit compote, and powdered sugar.

To make French toast with less sugar, use whole-grain or whole-wheat bread, omit or reduce sugar in the egg batter, and top with fresh fruit, cinnamon, or a sugar-free syrup alternative.

Comparing French toast and pancakes depends on the specific recipe. French toast can be higher in calories and saturated fat, but is often higher in protein and can be made healthier with whole-grain bread.

Excellent low-sugar toppings include fresh berries, sliced bananas, a dollop of plain Greek yogurt, or a sprinkle of cinnamon.

A traditional French toast breakfast, high in refined carbs and sugar, causes a rapid increase in blood sugar. The body responds by releasing insulin, which clears the sugar from the bloodstream, leading to a subsequent crash.

Yes, you can use sugar substitutes like stevia, erythritol, or monk fruit blends in the batter to sweeten it without adding sugar. Some work well for baking and browning, like allulose.