News of Health / Nutrition Facts Library
White Bread Nutrition Facts: Is White Bread Good for You?
Commercially prepared white bread is a source of energy from carbohydrates and, due to mandatory enrichment, is high in several B vitamins and minerals. A 100-gram serving is high in iron, selenium, thiamin, and folate. However, it is relatively low in dietary fiber compared to whole-grain alternatives and contains a significant amount of sodium. Whether it is a suitable choice depends on your total daily diet, portion size, and individual nutritional needs.
Per 100 g · Bread, white, commercially prepared (includes soft bread crumbs)
What stands out in white bread
- High in B vitamins. A 100-gram portion of this white bread is high in several B vitamins, providing 44% of the Daily Value (DV) for thiamin (B1), 30% for niacin (B3), and 43% for folate.
- Source of key minerals. The same serving is high in iron (20% DV), manganese (23% DV), and selenium (40% DV). It is also a good source of calcium (11% DV) and copper (11% DV).
- Macronutrient profile. Per 100 grams, white bread contains 266 calories, about 49 grams of carbohydrates, and nearly 9 grams of protein. This portion includes 2.7 grams of dietary fiber and about 6 grams of total sugars.
- Sodium content. A 100-gram serving of commercially prepared white bread contains 490 mg of sodium, which accounts for 21% of the recommended daily value.
What to keep in mind
- Be mindful of the sodium content, as a 100-gram serving provides 21% of the daily value.
- This bread is low in dietary fiber, with just under 3 grams per 100-gram serving.
White Bread nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 266 kcal | – |
| Protein | 8.8 g | 18% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.7 g | 3% |
| Monounsaturated fat | 0.6 g | – |
| Polyunsaturated fat | 1.6 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 49.4 g | 18% |
| Dietary fiber | 2.7 g | 10% |
| Total sugars | 5.7 g | – |
| Water | 36.4 g | – |
| Sodium | 490 mg | 21% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 126 mg | 3% |
| Calcium | 144 mg | 11% |
| Iron | 3.6 mg | 20% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 98 mg | 8% |
| Zinc | 0.74 mg | 7% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.54 mg | 23% |
| Selenium | 22 mcg | 40% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin K | 0.2 mcg | 0% |
| Thiamin (B1) | 0.53 mg | 44% |
| Riboflavin (B2) | 0.24 mg | 19% |
| Niacin (B3) | 4.8 mg | 30% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 171 mcg | 43% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 14.6 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
White Bread by portion
The nutrition information depends on the serving size. One slice of white bread (29 grams) provides 77 calories, about 14 grams of carbohydrates, 1 gram of fat, and less than 1 gram of dietary fiber. A larger portion, such as one cup of soft bread crumbs (45 grams), contains 120 calories, 22 grams of carbohydrates, and 4 grams of protein. The values for calories, protein, fiber, and other nutrients scale with the amount eaten.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 slice | 29 g | 77 | 2.6 g | 14.3 g | 0.8 g | 1 g |
| 1 oz | 28 g | 75 | 2.5 g | 14 g | 0.8 g | 0.9 g |
| 1 cup, crumbs | 45 g | 120 | 4 g | 22.2 g | 1.2 g | 1.5 g |
| 1 cup, cubes | 35 g | 93 | 3.1 g | 17.3 g | 0.9 g | 1.2 g |
| 1 slice, large | 30 g | 80 | 2.6 g | 14.8 g | 0.8 g | 1 g |
| 1 slice | 25 g | 66 | 2.2 g | 12.3 g | 0.7 g | 0.8 g |
How white bread compares with other grain foods
Among 18 grain foods on this site, commercially prepared white bread ranks relatively high for total sugars and folate. However, it ranks lower for dietary fiber and magnesium. When compared to similar breads per 100 grams, white bread has less than half the dietary fiber of whole wheat bread (2.7 g vs 6.0 g) and rye bread (5.8 g). Its protein content (about 9 g) is lower than that of whole wheat bread (12.4 g) and sourdough bread (10.8 g). The calorie count, at 266 kcal per 100 g, is similar to that of bagels, sourdough, rye, and whole wheat bread.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
| Bagel | 264 | 10.6 g | 52.4 g | 1.6 g | 1.3 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
| Rye Bread | 259 | 8.5 g | 48.3 g | 5.8 g | 3.3 g |
| Whole Wheat Bread | 252 | 12.4 g | 42.7 g | 6 g | 3.5 g |
Quick answers
How many calories are in a slice of white bread?
Based on USDA data, one standard slice of commercially prepared white bread (29 grams) contains 77 calories. A smaller slice (25 grams) has 66 calories.
How much sugar and fiber are in white bread?
A single 29-gram slice of white bread has about 1.7 grams of total sugars and 0.8 grams of dietary fiber. Per 100 grams, it contains 5.7 grams of sugar and 2.7 grams of fiber.
How much protein is in white bread?
One slice (29 grams) of commercially prepared white bread provides 2.6 grams of protein. A 100-gram serving, which is about 3.5 slices, contains 8.8 grams of protein.
When to talk to a doctor or dietitian
- White Bread contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 490 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how white bread fits your situation.
Last updated October 21, 2026