Bread, reduced calorie and/or high fiber, white or NFS, with fruit and/or nuts, toasted
Common food
This is a hearty, toasted slice of white bread enriched with fruit and/or nuts, offering a satisfying crunch and a subtly sweet, nutty flavor. Its reduced-calorie and high-fiber profile makes it a more substantial choice than plain white toast, with a chewy texture from the added ingredients. Nutritionally, it provides a good balance of fiber and carbohydrates for sustained energy.
Calorie split: 13% protein · 80% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for the delightful contrast of a crisp, warm toast with the chewy bursts of fruit and crunchy nuts, making breakfast feel special. It's a versatile base that pairs beautifully from sweet spreads to savory toppings, bridging comfort and nutrition.
⚠️ Watch-outs & how to enjoy it better
The added fruit can increase the sugar content (15.94g per 100g), which may cause blood sugar spikes for some individuals. Those with nut allergies must avoid varieties with nuts. To counteract, pair it with a source of protein or healthy fat like Greek yogurt, nut butter, or an egg to slow sugar absorption and increase satiety.
Key benefits
- High in dietary fiber (9.7g per 100g) for digestive health
- Provides a moderate protein boost (8.6g per 100g)
- Lower in calories than standard fruit/nut breads
- Good source of quick energy from complex carbohydrates
- Contains natural sugars from fruit additions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of toasting bread doesn't just add flavor; it creates new compounds through the Maillard reaction, which can actually reduce the bread's glycemic index slightly, making the sugars a touch slower to digest.
Full nutrition (USDA data · scales with serving)
| Water | 32.4 g |
| Energy | 244 kcal |
| Protein | 8.6 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 54.9 g |
| Fiber, total dietary | 9.7 g |
| Total Sugars | 15.9 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 129 mg |
| Potassium, K | 189 mg |
| Sodium, Na | 446 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.35 mg |
| Selenium, Se | 20.1 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.29 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 75.0 ug |
| Folic acid | 48.0 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 109 ug |
| Choline, total | 15.4 mg |
| Vitamin B-12 | 0.26 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 | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.52 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 | 0.31 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 1.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.98 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.50 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 actually lower in calories?
Yes, compared to standard fruit and nut breads which can exceed 300 kcal per 100g. This version uses formulation techniques to reduce calorie density while maintaining fiber and texture.
Why is the fiber content so high for a white bread?
The 'high fiber' designation means additional fiber sources like oat bran, inulin, or fruit/vegetable powders are added to the refined flour base, boosting its nutritional profile significantly.
What does 'NFS' mean on the label?
NFS stands for 'Not Further Specified.' It indicates the bread is a general category product, not a specific branded or recipe-defined item, allowing for variation in exact ingredients between manufacturers.
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 2.44 kcal/g · 14% calories from protein · 9.7 g fiber · 15.9 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.