🍞 Toast Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different bread types and toast preparations. Get detailed nutrition facts for this breakfast staple including carbohydrates, protein, fiber, and essential nutrients.
How Many Calories Are In Toast?
Toast calories vary significantly based on the bread type, slice thickness, and preparation method. Research published in
ResearchGate
shows the nutritional value and energy content of different bread varieties:
White Bread Toast (per slice, 28g):
• Thin slice (20g): 53 calories
• Regular slice (28g): 74 calories
• Thick slice (38g): 100 calories
• Extra thick slice (45g): 119 calories
Whole Wheat Toast (per slice, 28g):
• Regular slice: 69 calories
• Thick slice: 93 calories
• Contains more fiber and nutrients than white bread
Specialty Breads (per regular slice):
• Multigrain bread: 69-85 calories
• Sourdough bread: 93 calories
• Rye bread: 83 calories
• Bagel half: 145 calories
• English muffin half: 67 calories
Calculate your daily calorie needs with our BMR calculator
to see how toast fits into your nutrition plan.
Toast Serving Size Guidelines
Standard Serving: One slice (28g) of bread provides about 69-80 calories and serves as one grain serving according to dietary guidelines.
Slice Weight Variations:
• Thin slice: 20g (diet/light bread)
• Regular slice: 28g (standard sandwich bread)
• Thick slice: 38g (artisan/bakery bread)
• Extra thick: 45g (Texas toast style)
Portion Control: Toasting removes moisture but doesn’t significantly change calories. Plan your
daily macros
accordingly, especially when adding high-calorie toppings like butter or nut butters.
Toast Nutrition Comparison Chart
| Bread Type | Calories (per slice) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Sodium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| White Bread | 74 | 2.3 | 13.8 | 0.8 | 0.9 | 147 | 0.9 |
| Whole Wheat | 69 | 3.6 | 11.6 | 1.9 | 1.1 | 148 | 0.9 |
| Multigrain | 69 | 3.4 | 11.3 | 1.7 | 1.1 | 127 | 0.9 |
| Sourdough | 93 | 3.8 | 18.1 | 0.9 | 0.6 | 211 | 1.7 |
| Rye Bread | 83 | 2.7 | 15.5 | 1.9 | 1.1 | 211 | 0.9 |
| Pumpernickel | 65 | 2.3 | 12.4 | 1.7 | 0.8 | 174 | 0.7 |
| Bagel (half) | 145 | 5.7 | 28.2 | 1.2 | 0.8 | 229 | 1.8 |
| English Muffin (half) | 67 | 2.2 | 13.0 | 0.8 | 0.5 | 132 | 0.7 |
Nutritional Information for Toast
Bread Nutritional Profile
Toast serves as a convenient source of carbohydrates and essential nutrients. Research from
PMC journals
demonstrates that bread products provide important nutrients that support daily nutrition needs.
Key Nutrients (per slice of whole wheat toast):
• Carbohydrates: 11.6g (primary energy source)
• Protein: 3.6g (contains essential amino acids)
• Dietary Fiber: 1.9g (supports digestive health)
• Thiamine (B1): 0.1mg (energy metabolism)
• Niacin (B3): 1.4mg (cellular energy production)
• Iron: 0.9mg (oxygen transport)
• Folate: 14mcg (DNA synthesis)
Whole Grain Benefits: Whole wheat and multigrain breads provide more fiber, B vitamins, and minerals than refined white bread.
Calculate your daily protein needs
to optimize your toast consumption with other protein sources.
Toast Varieties & Preparation
Choosing the Right Bread Type
White Bread: Made from refined flour, lower in fiber but often enriched with vitamins and minerals.
Light, mild flavor that appeals to most people.
Whole Wheat Bread: Contains the entire wheat kernel, providing more fiber, protein, and nutrients.
Denser texture with a nuttier flavor profile.
Specialty Varieties: Sourdough offers probiotics and lower glycemic index. Multigrain provides variety
of nutrients from different grains. Rye and pumpernickel offer unique flavors and additional fiber.
Healthy Toasting and Topping Tips
Optimal Toasting: Medium toast provides the best balance of flavor, texture, and digestibility.
Avoid burning, which can create potentially harmful compounds.
Healthy Toppings: Choose nutrient-dense toppings like avocado, nut butters, or Greek yogurt for added
protein and healthy fats. Limit high-sugar spreads like jam.
Balanced Combinations: Pair toast with protein sources like eggs or lean meats for sustained energy.
Use our fat intake calculator
to balance added fats from spreads and toppings.
References
- Aghalari, Z., Dahms, U., & Sillanpää, M. (2022). Evaluation of nutrients in bread: A systematic review. Journal of Health, Population, and Nutrition, 41, 50.
- 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.
- 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.
