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Brown bread toast Calories
Toasted whole grain bread with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Brown bread toast (56 g) has 148 calories. That works out to 265 calories per 100 g. It contains 27.6 g of carbs, 5.4 g of protein, 2.1 g of fat and 3.8 g of fiber. Its 1 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Brown bread toast Nutrition Facts
Selected: 2 slice (medium) · 56 g
148
KCAL / 56G
Carbs
27.6g
· 10% DV
Protein
5.4g
· 11% DV
Fat
2.1g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 14% · Fat 13%
Brown bread toast nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0.02 g | |
| Sodium | 263 mg | 11% |
| Total carbohydrate | 27.6 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Brown bread toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 74 kcal |
| 1 slice (thin) | 24 g | 64 kcal |
| 1 slice (thick) | 36 g | 95 kcal |
| 2 slice (medium) | 56 g | 148 kcal |
| 1 serving (small) | 56 g | 148 kcal |
| 3 slice (triple) | 84 g | 223 kcal |
| 1 serving (medium) | 84 g | 223 kcal |
| 100 g | 100 g | 265 kcal |
| 4 slice (double) | 112 g | 297 kcal |
| 1 serving (large) | 112 g | 297 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Brown bread toast
Is brown bread toast a healthy breakfast?
Yes, brown bread toast can be a useful source of whole-grain fibre at breakfast. Pair it with eggs, beans, or another protein-rich topping to make the meal more filling than toast with jam alone.
Is brown bread toast good for weight loss?
Brown bread toast does not cause weight loss by itself. Its fibre can make a meal more satisfying, but generous spreads such as butter, sweetened nut butter, or jam add energy without making the toast more filling.
Can people with diabetes eat brown bread toast?
Yes, people with diabetes can include brown bread toast, but toasting does not remove its carbohydrates. Pairing a measured portion with eggs or another protein-rich food can make a more balanced meal; individual meal plans may differ.
Does toasting brown bread reduce its calories?
No, toasting brown bread does not meaningfully reduce the calories in a slice. It removes moisture, so the toast weighs less, but the energy in that piece of bread remains much the same.
How do you make brown bread toast crispy without burning it?
Use a moderate toaster setting or cook brown bread toast in a dry pan over medium heat. Turn the slice if using a pan, and stop when it is golden brown; whole-grain bread can darken quickly.
Can you freeze brown bread toast?
You can freeze the brown bread before toasting it, with slices separated or packed so they do not stick together. Toast slices straight from frozen when you want them; freezing already toasted bread may soften its crisp texture.
What can you put on brown bread toast for breakfast?
Egg, hummus, avocado, or cottage cheese all work well on brown bread toast. For a sweet topping, try fruit with plain yogurt; add wet toppings just before eating so the toast does not become soggy.
How should you store brown bread toast so it stays crisp?
Brown bread toast is crispest when eaten soon after toasting. If you need to hold it briefly, let it cool and keep it in a dry, breathable place; sealing warm toast traps steam and makes it soft.
Is brown bread toast easier to digest than untoasted bread?
Not necessarily. Toasting brown bread does not remove its gluten or fibre, and it does not reliably make it easier to digest. Some people prefer its drier texture, but toast is not a treatment for an upset stomach.
Is burnt brown bread toast bad for you?
It is better to avoid eating the blackened parts of burnt brown bread toast. Starchy foods can form more acrylamide when cooked until very dark, so aim for a golden-brown slice rather than a heavily charred one.
Brown bread toast Vitamins & Minerals
Vitamins
B3
2.58mg · 16% DV
B1
0.18mg · 15% DV
B5
0.31mg · 6% DV
Biotin
1.68µg · 6% DV
Minerals
Manganese
0.95mg · 41% DV
Selenium
16µg · 29% DV
Phosphorus
123mg · 18% DV
Copper
0.12mg · 13% DV
Sodium
263mg · 11% DV
Potassium ⭐
137mg · 4% DV
Brown bread toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brown bread toast
To burn the 148 calories in 2 slice (medium) (56 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Brown bread toast?
Brown bread toast is made by heating slices of brown or whole-grain bread until the surface is crisp. It is a simple way to serve bread rather than a dish tied to one particular region; the toaster is common, though a pan or grill works too.
Around the world, it is often served at breakfast, either plain or topped with eggs, cheese, avocado, or preserves. Toasting gives it a crisp outside while the middle stays softer. Whole-grain versions provide fibre, with 6.8 g per 100 g in the figures shown here. For a lighter topping, try fresh tomato or a modest spread of hummus instead of a thick layer of butter.
How Nutritious Is Brown bread toast?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Brown bread toast Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Brown bread toast Contain Allergens?
Contains these allergens:
Which Diets Is Brown bread toast Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Brown bread toast Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.