Bread, wheat or cracked wheat, made from home recipe or purchased at bakery, toasted
Common food
This is a slice of wheat or cracked wheat bread, toasted to a golden-brown crisp. Its texture transforms from soft and chewy to delightfully crunchy with a nutty, caramelized flavor from the Maillard reaction. Nutritionally, it provides a solid protein boost and complex carbs for sustained energy.
Calorie split: 15% protein · 72% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, nutty aroma and satisfying crunch, which elevates simple meals. It's a cultural staple, serving as the foundation for everything from classic avocado toast to a humble side for soup.
⚠️ Watch-outs & how to enjoy it better
As a refined or semi-refined grain, it can cause faster blood sugar spikes compared to whole, un-toasted bread. Those with gluten sensitivity or celiac disease must avoid it. To mitigate blood sugar impact, pair it with protein (like eggs or nut butter) or healthy fats (like avocado) to slow digestion.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- High in complex carbohydrates for steady energy release
- Good source of dietary fiber for digestive health
- Toasting enhances flavor without adding calories or fat
- A versatile base for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of toasting bread was originally discovered by accident in the 19th century when a distracted cook left bread too close to a fire, creating a new culinary technique.
Full nutrition (USDA data · scales with serving)
| Water | 28.1 g |
| Energy | 297 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 4.1 g |
| Carbohydrate, by difference | 54.1 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 3.5 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 165 mg |
| Potassium, K | 187 mg |
| Sodium, Na | 634 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 21.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 71.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 94.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 73.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.73 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.90 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.90 g |
| PUFA 18:3 | 0.06 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 | 5.0 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 toasted bread healthier than untoasted bread?
Toasting doesn't significantly change the calorie, protein, or fat content. It can reduce moisture and slightly lower the glycemic index, making it marginally better for blood sugar control for some people.
Why does toasted bread have more flavor?
Toasting triggers the Maillard reaction, a chemical process between amino acids and sugars that creates hundreds of new flavor compounds, resulting in a nutty, complex taste.
Can I make this bread at home?
Yes. A basic home recipe involves flour, water, yeast, salt, and optionally cracked wheat. The dough is kneaded, left to rise, shaped, and baked. Slicing and toasting it yourself gives you full control over thickness and crispness.
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 2.97 kcal/g · 15% calories from protein · 3.7 g fiber · 3.5 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: 3.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.