Calories in White Bread - Chef's Resource (2023)

Calories in White Bread: Nutrition Summary

White bread is a staple in many households. It is usually inexpensive, and a quick and easy source of carbohydrates. However, white bread has earned negative publicity in recent times due to its potential health consequences. White bread is relatively low in nutritional value and high in calories, which can be problematic for individuals trying to lose weight or manage their diet.

Pros:

The main advantage of white bread is that it is affordable and easily available in most places. It also tends to have a longer shelf life than its whole-grain counterparts, making it a convenient buy for those who want a quick solution for bread cravings.

Cons:

White bread is highly refined, which means that it lacks fiber, vitamins and minerals that are crucial to our health. It also has a high glycemic index, which means it can cause blood sugar levels to spike rapidly, causing individuals who are diabetic to develop complications. Moreover, white bread will result in hunger pangs shortly after consuming it, which can lead to overeating.

Additional info:

If you want to switch to a healthier option that still contains carbohydrates, try swapping white bread with whole-grain or brown bread. These breads are richer in fiber, vitamins, and minerals and have a lower glycemic index resulting in sustained blood sugar levels.

Other common serving sizes:

A single slice of white bread has a calorie count of around 79, with other nutritional values like 0.9 gram of fat, 14.9 g of carbs, and 2.7g of protein. The calories in white bread can vary depending on the serving size. For instance, a quarter cup of white bread crumbs contains 67 calories, and a typical 1 oz serving of white bread contains 85 calories.

Some quick facts about Calories in White Bread:

• White bread has approximately 79 calories in one slice.
• White bread contains only 0.9 grams of fat, less than 1 percent of the daily recommended intake.
• The carbohydrates in white bread make up more than 70 percent of its total calories

Main Nutrition Facts:

White bread is a source of food energy, fats and fatty acids, carbohydrates, protein and amino acids, vitamins, and minerals. Below is a detailed analysis of the main nutrition facts contained in white bread.

Food Energy:

White bread has approximately 79 calories in a single slice (25grams). This can vary based on the weight of the slice. Also, the calorie count of white bread per 100 grams is 265 calories; 29% of these calories are fat-based calories, 60% come from carbohydrates, while protein provides the remaining 11% of these calories.

Fats & Fatty Acids:

White bread contains around 0.9 grams of fat. These fats come from multiple fatty acids, with palmitic acid being the most significant contributor, making up to 20% of the total fat content. It also contains other fatty acids like oleic acid, stearic acid, and linoleic acid in smaller amounts.

Carbohydrates:

The primary macronutrient in white bread is carbohydrates, contributing to more than 70% of its total calorie content. One slice of white bread contains between 11 to 15 grams of carbohydrates, depending on the size of the piece. These carbohydrates come from starch, which is the primary form of carbs in bread.

Protein & Amino Acids:

White bread protein content is relatively low, with each slice (25g) containing around 2.7g. This can vary slightly on different brands of bread. The amino acid profile of white bread is considered incomplete, as it is low in lysine and genistein, which is a key compound found in beans and legumes.

Vitamins & Minerals:

White bread is comparatively less nutritious than whole-grain bread. It usually contains minimal amounts of vitamins and minerals, and the nutrients found are substantially lower, primarily Vitamin E, B6, and Magnesium.

Calorie Burn Time: Swimming, Jogging, Cycling, Walking

Below is a rough estimate of how long individuals would need to perform various exercises to burn the same number of calories found in a single slice of white bread.

• Swimming: 9 minutes
• Jogging: 7 minutes
• Cycling: 11 minutes
• Walking: 19 minutes

FAQ

How many calories are in white bread compared to whole-grain bread?

White bread and whole-grain bread vary significantly in caloric content. White bread contains roughly 79 calories per slice, whilst whole-grain bread contains approximately 128 calories. Whole-grain bread is often denser than white bread, and this creates a calorie disparity.

What is the recommended serving size for white bread?

The recommended serving size for white bread varies from one dietitian to the next, but a single slice of bread is generally considered the standard serving size. This portion contains approximately 70 to 80 calories and 15 grams of carbohydrates.

Can white bread be part of a healthy diet?

White bread, consumed in moderation, can be part of a healthy diet. However, most nutritionists and physicians suggest that white bread should be consumed sparingly. Try substituting one or two slices of white bread with whole-grain, multi-grain, or pita bread filled with lean protein, fresh vegetables, and fruit.

What makes white bread less healthy than whole-grain bread?

The refining process involved in the making of white bread strips away the nutrient-rich wheat bran and germ, which is what makes whole-grain bread considerably more nutritious than white bread. White bread tends to have a higher glycemic index, which translates to a more rapid spike in blood sugar levels.

Is white bread bad for weight loss?

White bread is higher in calories and lower in nutritional value than most whole-grain varieties. Therefore, replacing white bread with whole-grain alternatives may result in a more substantial and more sustainable weight loss. People also complain about white bread spiking their appetite, making it more difficult to lose weight.

Is it better to eat wheat bread or white bread?

Whole-grain wheat bread has more fiber, vitamins, and minerals than white bread. However, the taste and texture of whole-grain bread may take some getting used to for those accustomed to the milder taste of white bread.

Can white bread cause bloating and constipation?

White bread, when consumed in excess, can contribute to bloating and constipation. This is because of its low fiber content, as fiber is crucial for maintaining a healthy digestive system.

How can I make white bread healthier?

To make white bread healthier, try selecting bread that uses whole wheat flour or sprouted wheat instead of refined white flour. These options will offer more fiber and added nutrition. Always check the ingredients list to ensure you’re getting bread that’s as close to whole grain as possible.

Is white bread gluten-free?

White bread is typically made with wheat flour, making it gluten-containing. If you have a sensitivity to gluten, ensure that you’re selecting a bread labeled gluten-free.

Can white bread raise your blood sugar?

White bread has a higher glycemic index than most whole-grain bread. These levels cause blood sugar levels to spike, perhaps raising an individual’s blood sugar levels.

Can I eat white bread on a low-carb diet?

If you’re following a low-carbohydrate diet, it is best to avoid white bread. It contains a lot of carbs per serving and is considered a High Glycemic Index Carb, which means it will cause your blood sugar levels to spike. Instead, choose lower-carb alternatives like whole-grain bread, pita bread, or wraps made with wholesome ingredients.

Can white bread be part of a balanced diet?

Yes, white bread in moderation can be part of a balanced diet. Try pairing it with lean protein, such as egg whites and baked chicken breast, as well as fresh fruits and vegetables. This combination offers more nutritional value than consuming white bread alone.

What is the best alternative to white bread?

The best alternative to white bread will depend on personal preference, but whole-grain bread, pita bread, wraps, and whole wheat bread are all healthier options with far more nutritional value.