Bread, white, made from home recipe or purchased at a bakery, toasted
Common food
This is a slice of classic white bread, transformed by toasting into a warm, golden canvas with a satisfying crunch and a soft, airy interior. The toasting process caramelizes the natural sugars, creating a nutty, slightly sweet aroma and flavor. While modest in protein and fiber, its primary nutritional contribution is as a quick source of energy-dense carbohydrates.
Calorie split: 15% protein · 74% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, neutral flavor that acts as a perfect vehicle for other ingredients, from salty butter to rich avocado. Its cultural ubiquity makes it a nostalgic, go-to comfort food for breakfast or a quick snack.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can lead to rapid blood-sugar spikes, which is a consideration for those managing diabetes or insulin resistance. It is also a common vehicle for high-calorie spreads and is a source of gluten, a common allergen. To counteract blood-sugar impact, always pair it with a source of protein (like eggs or nut butter) or healthy fat (like avocado or olive oil) to slow digestion.
Key benefits
- Provides quick-release energy from carbohydrates
- Toasting enhances flavor and creates a satisfying texture
- A versatile base for both sweet and savory toppings
- Low in fat, making it a lean carbohydrate source
- A familiar, comforting staple in many diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which gives toasted bread its brown color and complex flavor, is the same chemical process that browns seared steak and roasted coffee.
Full nutrition (USDA data · scales with serving)
| Water | 27.7 g |
| Energy | 299 kcal |
| Protein | 11.1 g |
| Total lipid (fat) | 3.8 g |
| Carbohydrate, by difference | 55.2 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 3.4 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 114 mg |
| Potassium, K | 129 mg |
| Sodium, Na | 621 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 24.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.49 mg |
| Riboflavin | 0.33 mg |
| Niacin | 4.5 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 74.0 ug |
| Folic acid | 47.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 107 ug |
| Choline, total | 10.3 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 48.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.90 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 | 0.03 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 | 0.13 g |
| SFA 16:0 | 0.68 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 0.89 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.84 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.88 g |
| PUFA 18:2 | 0.82 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 core nutritional profile (calories, carbs, protein). However, it lowers the glycemic index slightly, meaning it may cause a slower rise in blood sugar. It also increases resistant starch, which can benefit gut health.
Why does toasted bread have fewer calories than untoasted?
It doesn't. This is a common misconception. Toasting removes water, making the bread lighter and denser by weight, but the calorie content per slice remains essentially the same.
Can I make this bread more nutritious?
Absolutely. The best way is through toppings. Add protein and healthy fats with combinations like peanut butter and banana, smoked salmon and cream cheese, or hummus and sliced veggies. This balances the meal and increases its nutritional value.
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 2.99 kcal/g · 15% calories from protein · 1.9 g fiber · 3.4 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: 4.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.