Bread Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different bread types and serving sizes. Get detailed nutrition facts including carbohydrates, protein, fiber, vitamins, and minerals for various bread varieties.
How Many Calories Are In Bread?
Bread Calories by Type and Serving Size
The calorie content of bread varies significantly based on ingredients, preparation method, and serving size.
According to research published in PMC journals,
bread nutrition varies widely depending on grain type and processing methods:
Common Bread Types (per slice):
• White Bread (28g): 79 calories
• Whole Wheat Bread (28g): 81 calories
• Multigrain Bread (28g): 85 calories
• Sourdough Bread (28g): 82 calories
• Rye Bread (28g): 83 calories
Specialty Breads (per serving):
• Bagel (85g): 245 calories
• Croissant (57g): 231 calories
• Naan Bread (90g): 262 calories
• Pita Bread (60g): 165 calories
Track your daily calorie intake with our calories burned calculator
to balance your bread consumption with physical activity.
Nutritional Value Comparison
Whole Grain Benefits: Contains more fiber, protein, and micronutrients than refined white bread
Multigrain Advantage: Research from ResearchGate
shows multigrain breads provide diverse nutrients from various grains
Fiber Content: Whole grain breads contain 2-4g fiber per slice vs. 0.5-1g in white bread
Protein Quality: Varies from 2-6g per slice depending on grain type and fortification
Calculate your daily macronutrient needs
to optimize your bread choices for your health goals.
Bread Nutrition Comparison Chart
| Bread Type | Calories (per slice) | Carbs (g) | Protein (g) | Fiber (g) | Fat (g) | Sodium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| White Bread | 79 | 14.6 | 2.3 | 0.8 | 1.1 | 147 | 0.9 |
| Whole Wheat | 81 | 13.8 | 3.6 | 1.9 | 1.1 | 144 | 0.9 |
| Multigrain | 85 | 15.1 | 3.8 | 2.1 | 1.3 | 152 | 1.1 |
| Sourdough | 82 | 16.0 | 3.2 | 1.0 | 0.6 | 177 | 1.2 |
| Rye Bread | 83 | 15.5 | 2.7 | 1.9 | 1.1 | 211 | 0.9 |
| Pumpernickel | 80 | 15.2 | 2.8 | 2.1 | 1.0 | 191 | 1.0 |
| Ezekiel Bread | 80 | 15.0 | 4.0 | 3.0 | 0.5 | 75 | 0.8 |
| Protein Bread | 90 | 12.0 | 6.0 | 4.0 | 2.0 | 180 | 1.5 |
| Gluten-Free | 85 | 16.5 | 2.5 | 1.2 | 1.8 | 158 | 0.7 |
Complete Nutritional Profile of Bread
Carbohydrate Content & Glycemic Impact
Bread is primarily a carbohydrate source, with composition varying significantly between refined and whole grain varieties.
Research from ScienceDirect
demonstrates that whole grain breads have lower glycemic impact due to fiber content:
Carbohydrate Breakdown (per slice):
• White Bread: 14.6g total carbs, 0.8g fiber
• Whole Wheat: 13.8g total carbs, 1.9g fiber
• Multigrain: 15.1g total carbs, 2.1g fiber
• Ezekiel Bread: 15.0g total carbs, 3.0g fiber
Glycemic Index Values:
• White Bread: 75 (high)
• Whole Wheat: 74 (high)
• Multigrain: 55 (medium)
• Sourdough: 52 (medium)
Use our glycemic index calculator
to plan balanced meals with appropriate bread choices.
Protein Quality & Amino Acid Profile
Protein Content: Varies from 2-6g per slice depending on grain type and fortification.
Whole grain and specialty breads typically provide higher protein content.
Amino Acid Completeness: Most breads are incomplete proteins, lacking sufficient
lysine. Combining with legumes or dairy creates complete protein profiles.
Protein Fortification: Modern protein breads use added wheat gluten,
plant proteins, or milk proteins to increase protein content to 6-8g per slice.
Calculate your daily protein requirements
to determine how bread fits into your nutrition plan.
Health Benefits of Different Bread Types
Whole Grain Benefits for Health
Cardiovascular Health: Studies show whole grain consumption reduces heart disease risk
by 20-30% compared to refined grains. The fiber, magnesium, and antioxidants contribute to this protection.
Digestive Health: Fiber in whole grain breads promotes healthy gut bacteria,
improves bowel regularity, and may reduce colorectal cancer risk.
Blood Sugar Control: The fiber and complex carbohydrates in whole grains
help stabilize blood sugar levels, making them beneficial for diabetes management.
Weight Management: Higher fiber content increases satiety, potentially
reducing overall calorie intake. Monitor your progress with our
BMI calculator.
Fortified Bread Nutritional Advantages
Iron Fortification: Many commercial breads are fortified with iron,
providing 0.9-1.5mg per slice, helping prevent iron deficiency anemia.
B-Vitamin Enrichment: Enriched breads contain added thiamine, riboflavin,
niacin, and folic acid, supporting energy metabolism and nervous system function.
Calcium Addition: Some breads are fortified with calcium,
contributing to bone health and muscle function.
Vitamin D Fortification: Emerging trend in bread fortification,
particularly important for bone health and immune function.
Bread for Different Dietary Goals
Weight Loss & Management
Lower Calorie Options: Choose thin-sliced whole grain breads (60-70 calories per slice)
over thick specialty breads. Ezekiel and sprouted grain breads offer good nutrition with moderate calories.
Fiber for Satiety: High-fiber breads (3g+ per slice) increase fullness and
may reduce overall food intake throughout the day.
Portion Control: Use our ideal weight calculator
to determine appropriate daily calorie intake and adjust bread portions accordingly.
Timing Matters: Consuming bread earlier in the day allows for better
glucose utilization and energy expenditure.
Athletic Performance & Recovery
Pre-Workout Fuel: Easily digestible breads like white or sourdough
provide quick carbohydrate energy 30-60 minutes before exercise.
Post-Workout Recovery: Combining bread with protein sources creates
optimal recovery nutrition, replenishing glycogen stores and supporting muscle repair.
Endurance Sports: Dense breads like bagels or thick multigrain slices
provide sustained energy for long-duration activities.
Training Periodization: Adjust bread intake based on training intensity
using our exercise calorie calculator.
Special Dietary Considerations
Gluten-Free & Celiac Disease
Gluten-Free Options: Made from rice, corn, quinoa, or alternative flours.
Often higher in calories and lower in protein than wheat-based breads.
Nutrient Fortification: Many gluten-free breads are fortified with
B-vitamins, iron, and fiber to match nutritional content of wheat breads.
Texture & Satisfaction: May require larger portions for satiety,
potentially increasing calorie intake. Monitor portions carefully.
Cross-Contamination: Ensure certified gluten-free products for
individuals with celiac disease or severe gluten sensitivity.
Low-Carb & Keto Diets
Keto Bread Options: Specialty breads made with almond flour, coconut flour,
or psyllium husk contain 2-6g net carbs per slice compared to 12-15g in regular bread.
Protein Bread Benefits: High-protein, low-carb breads support ketosis
while providing bread-like satisfaction. Calculate your
keto macros
for optimal results.
Fiber Considerations: Many low-carb breads are high in fiber,
which may cause digestive discomfort if introduced too quickly.
Cost Factor: Specialty low-carb breads typically cost 2-3x more
than conventional breads due to alternative ingredients.
Frequently Asked Questions
How much bread should I eat daily?
The recommended daily grain intake is 6-8 servings for adults, with at least half being whole grains. One slice of bread equals one serving. For weight management, 2-4 slices daily is typically appropriate, depending on your total calorie needs and activity level. Use our BMR calculator to determine your daily calorie requirements and adjust bread intake accordingly.
Is whole wheat bread always healthier than white bread?
Generally yes, whole wheat bread provides more fiber, protein, vitamins, and minerals than white bread. However, some white breads are enriched with nutrients, and certain whole wheat breads may contain added sugars or preservatives. Always check ingredient lists and nutrition labels for the most accurate comparison.
Does toasting bread change its nutritional value?
Toasting bread slightly reduces moisture content, concentrating nutrients and calories per gram. However, the overall nutritional impact is minimal. Light toasting may actually reduce the glycemic index slightly, while dark toasting can create small amounts of acrylamide, a potentially harmful compound.
Can bread be part of a healthy weight loss diet?
Yes, bread can be included in a weight loss diet when consumed in appropriate portions. Choose whole grain varieties for better satiety and nutrition. The key is portion control and balancing bread intake with other nutrient-dense foods. Monitor your progress with our calorie tracking tools for optimal results.
References
- Aghalari, Z., Dahms, U., & Sillanpää, M. (2022). Evaluation of nutrients in bread: A systematic review. Journal of Health, Population, and Nutrition, 41, 50.
- Dewettinck, K., Van Bockstaele, F., Kühne, B., Van de Walle, D., Courtens, T., & Gellynck, X. (2008). Nutritional value of bread: Influence of processing, food interaction and consumer perception. Journal of Cereal Science, 48(2), 243-257.
- Alkurd, Refat & Takruri, Hamed & Muwalla, Marwan & Arafat, Tawfeeq. (2020). The Nutritional Value, Energy and Nutrient Contents and Claims of Marketed Multi-grain Breads. Journal of food and nutrition research. 8. 600-605. 10.12691/jfnr-8-10-9.
