Bread, reduced calorie and/or high fiber, white or NFS, toasted
Common food
This is a toasted slice of white bread engineered for a better nutritional profile, typically featuring added fiber and a reduced calorie count compared to standard white loaves. Toasting transforms its soft crumb into a crisp, golden surface with a satisfying crunch and a warm, nutty aroma. Its standout nutritional feature is its high fiber content, delivering over 10 grams per 100 grams, which is exceptional for a white bread product.
Calorie split: 15% protein · 76% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, familiar taste of white bread with a satisfying crunch, elevated by toasting. It's incredibly versatile, serving as a perfect canvas for everything from avocado and eggs to soups and sandwiches.
⚠️ Watch-outs & how to enjoy it better
Despite its improvements, it can still cause blood sugar spikes for some individuals, especially when eaten alone. To counteract this, always pair it with a source of protein (like eggs or cheese) or healthy fat (like avocado or nut butter) to slow digestion and stabilize blood sugar levels. Those with gluten sensitivities must avoid it entirely.
Key benefits
- High in dietary fiber (10.7g per 100g) to support digestive health.
- Lower in calories than traditional white bread, aiding weight management.
- Good source of plant-based protein (9.56g per 100g).
- Provides a convenient, toasted base for nutrient-dense toppings.
- Toasting can lower the glycemic response compared to untoasted bread.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, a chemical process between amino acids and sugars that occurs during toasting, is responsible for the bread's golden color and complex, savory flavor.
Full nutrition (USDA data · scales with serving)
| Water | 37.3 g |
| Energy | 227 kcal |
| Protein | 9.6 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 48.7 g |
| Fiber, total dietary | 10.7 g |
| Total Sugars | 5.2 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 84.0 mg |
| Sodium, Na | 526 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.36 mg |
| Selenium, Se | 23.8 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.32 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 89.0 ug |
| Folic acid | 57.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 129 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.31 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.58 g |
| PUFA 18:3 | 0.03 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 this bread healthier than regular white bread?
Yes, it typically has more fiber and fewer calories, which can aid digestion and weight management. However, it's still a processed grain product and should be part of a balanced diet.
Why is toasting recommended for this type of bread?
Toasting enhances its texture and flavor, and some studies suggest it can slightly lower the glycemic index compared to untoasted bread, making it a better choice for blood sugar control.
Can I use this bread for sandwiches?
Absolutely. Its sturdy texture makes it excellent for both toasted and untoasted sandwiches, especially those with moist fillings like tuna or chicken salad.
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 2.27 kcal/g · 17% calories from protein · 10.7 g fiber · 5.2 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: 6.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.