Nutrition for White Bread

Calories, Protein, Vitamins and More


image of white bread source

White Bread Nutrition Summary

One slice of white bread (28 grams or 0.99 oz) contains 67 calories and 3 grams of protein. White bread consist of 40% water, 44% carbohydrates, 11% protein, and 2% fat.

White bread is an excellent source of a few nutrients, including dietary fiber and calcium. It also contains significant amounts of iron, potassium, folate and phosphorus.

In one slice of white bread:

  • Calories: 67
  • Protein: 3 g
  • Sugar: 1.4 g
  • Dietary fiber: 2.6 g
  • Fat: 0.6 g, (Saturated: 0.2 g)
  • Sodium: 133.8 mg
There is no significant amounts of cholesterol in white bread.

See the White Bread Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Bread, white wheat.

Calories in White Bread

White bread has 67 calories per slice or 239 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

74 percent of calories in white bread are from carbohydrates, 18% of calories are from protein and 8% of calories are from fat.

Calories from Carbs

The majority, or 74% of the calories in white bread are from carbohydrates. The carbs in white bread are mostly in the form of dietary fiber, sugar and starch (22%, 12% and 66%). An excellent high-fiber food, a single slice of white bread contains 10% of recommended daily values or 2.6 grams of dietary fiber.

  • Dietary fiber: 2.6 g
  • Sugar: 1.4 g
  • Starch: 7.6 g

Calories from Fat

A small portion, or 8% the calories in white bread are from fat. White bread has a moderate amount of total fat, with 0.6 grams per slice. It also is cholestrol free. Most of the fat in white bread are healthier unsaturated fats:

  • Total fat: 0.6 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in white bread.

Omega-6 in White Bread

A good source of omega-6 fatty acids, every slice of white bread contains a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in white bread comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.25 g

Calories Similar to White Bread

Some other baked goods with similar calories to white bread by weight:

Protein in White Bread

An excellent source of protein, a single slice of white bread contains 6% of recommended daily values or 3 grams of protein. However, the protein in white bread is not complete, meaning it does not contain all 9 essential amino acids. Specifically, white bread is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 2.98 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in white bread.

Protein Similar to White Bread

Some other baked goods with similar amounts of protein to white bread by weight:

Vitamins and Minerals in White Bread

An good source of nutrients, white bread contains abundant amounts of calcium. In fact, a single slice of white bread contains 19% of recommended daily values or 191.5 mg of calcium.

Vitamins in white bread (1 slice):
  • Vitamin a: 0.3 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.1 mg
  • Folate: 35.6 ug
  • Vitamin k: 2.2 ug
Minerals in white bread (1 slice):
  • Calcium: 191.5 mg
  • Potassium: 35.6 mg
  • Iron: 1.4 mg
  • Magnesium: 7.3 mg
  • Zinc: 0.3 mg
  • Selenium: 4.5 ug
  • Phosphorus: 28.8 mg
  • Copper: < 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 2.3 mg
There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in white bread.

Similar to White Bread for Calcium

Here are some other baked goods with similarly abundant amounts of calcium to white bread:

Flavonoids and Carotenoids in White Bread [3]

White bread contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one slice of white bread:

  • lutein + zeaxanthin: 7 ug

White Bread Nutrition Chart

White Bread:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

White Bread in Cooking

White bread is in the top 10% of most popular ingredients for recipes. Most recipes call for 4 or 8 slices of white bread.

Friends and Relatives of White Bread

Foods commonly cooked with white bread: Other similar relatives:


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