Bread, NS as to major flour, toasted
Common food
This is the humble, golden-brown slice of toast, a universal breakfast staple transformed by heat. The toasting process creates a satisfyingly crisp exterior while the interior remains soft, enhancing the wheaty, nutty flavor of the base bread. Nutritionally, it's a concentrated source of carbohydrates for quick energy, with a modest protein boost.
Calorie split: 14% protein · 74% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love toast for its comforting warmth and satisfying crunch, serving as the perfect blank canvas for everything from classic butter and jam to avocado or eggs. It's a quick, reliable, and nostalgic foundation for meals at any time of day.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high glycemic load, which can cause rapid blood sugar spikes, especially when made from refined white flour. Those monitoring blood sugar or gluten intake should be cautious. To counteract this, pair it with protein (like eggs or nut butter) or healthy fats (avocado) to slow digestion, or choose whole-grain varieties for more fiber.
Key benefits
- Provides quick-release energy from carbohydrates
- Contains a moderate amount of plant-based protein
- Toasting can reduce moisture, potentially aiding digestion for some
- A versatile base for both sweet and savory toppings
- A familiar, comforting food across many cultures
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'toast' comes from the Latin 'tostare,' meaning 'to roast,' and in medieval times, a piece of toast was often placed in wine to absorb spices and add flavor.
Full nutrition (USDA data · scales with serving)
| Water | 29.3 g |
| Energy | 293 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 54.1 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 5.9 g |
| Calcium, Ca | 232 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 129 mg |
| Sodium, Na | 495 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 25.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.26 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 104 ug |
| Folic acid | 80.0 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 160 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.90 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.54 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 0.79 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.78 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.22 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
Is toast healthier than plain bread?
Toasting doesn't significantly change the nutritional profile but can reduce moisture and make the starches slightly more resistant to digestion, which may modestly affect blood sugar response. The healthiness depends entirely on the base bread used.
Why does toast sometimes taste bitter?
The browning process (Maillard reaction) can produce slightly bitter compounds if the bread is toasted too dark. This is more common with breads containing certain grains or added sugars.
Can I freeze toast?
Yes, toast freezes very well. Let it cool completely, then store slices in a freezer bag. Reheat directly from frozen in a toaster or oven for a quick, crisp result.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.93 kcal/g · 14% calories from protein · 2.5 g fiber · 5.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.