Bread, white, commercially prepared, toasted
Whole food · Baked Products
This is the humble, golden-brown foundation of countless meals: a slice of standard white sandwich bread, transformed by heat. Toasting deepens its mild, wheaty flavor, creates a satisfyingly crisp exterior, and yields a warm, soft interior. Nutritionally, it's a concentrated source of quick energy from carbohydrates, with a modest protein boost enhanced by the toasting process.
💚 Why it's loved
People love it for its comforting simplicity and incredible versatility—it's the perfect blank canvas for everything from jam and butter to avocado and eggs. Its warm, crisp texture and toasty aroma evoke a sense of home and quick, satisfying nourishment.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can lead to rapid blood-sugar spikes, and it's often a significant source of sodium and a common gluten allergen. To mitigate this, always pair it with protein (like eggs or nut butter) or healthy fats (like avocado or cheese) to slow digestion, and consider low-sodium or whole-grain varieties when possible.
Key benefits
- Provides quick, accessible energy from carbohydrates.
- Toasting can slightly increase protein digestibility.
- A versatile base for both sweet and savory toppings.
- Shelf-stable and convenient for meal prep.
- Can be a gentle option for sensitive digestive systems.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which creates the toast's brown color and complex flavor, also generates antioxidant compounds not present in the untoasted bread.
Full nutrition (scales with serving)
| Water | 30.4 g |
| Energy | 290 kcal |
| Energy | 1213 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 4.0 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 54.5 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 6.2 g |
| Calcium, Ca | 119 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 131 mg |
| Sodium, Na | 537 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.42 mg |
| Selenium, Se | 31.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.34 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.06 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 | 0.02 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 |
| Vitamin A, IU | 1.0 iu |
| 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), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Fatty acids, total saturated | 0.76 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 | 0.44 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.80 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.76 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 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 | 1.0 mg |
| Tryptophan | 0.11 g |
| Threonine | 0.27 g |
| Isoleucine | 0.35 g |
| Leucine | 0.64 g |
| Lysine | 0.24 g |
| Methionine | 0.16 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.26 g |
| Valine | 0.40 g |
| Arginine | 0.35 g |
| Histidine | 0.20 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.32 g |
| Proline | 0.97 g |
| Serine | 0.44 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is toasted bread healthier than untoasted?
Toasting doesn't significantly change the macronutrient profile, but it can lower the glycemic index slightly and may make some starches less digestible, which can be beneficial for blood sugar management.
Why does my toasted bread sometimes taste bitter?
Over-toasting can burn the natural sugars and starches, creating bitter-tasting compounds. It's best to toast to a light golden brown.
Can I use this for bread pudding if it's already toasted?
Yes, but it will absorb the custard mixture differently than fresh bread. You may need to soak it slightly longer or use a bit more liquid to achieve the right texture.