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Bread Calories
Staple bread, carbohydrate source
CALORIES
GI
POTASSIUM
FIBER
Bread Nutrition Facts
Selected: 100 g
265
KCAL / 100G
Carbs
49g
· 75%
Protein
9g
· 14%
Fat
3.2g
· 11%
Fiber
2.7g
Bread Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
B3
4.8mg · 30% DV
Folate
120µg · 30% DV
B2
0.3mg · 23% DV
Minerals
Selenium
28µg · 51% DV
Manganese
1mg · 43% DV
Iron
4mg · 22% DV
Sodium
491mg · 21% DV
Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bread 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 Bread Contain Allergens?
Contains these allergens:
Which Diets Is Bread 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
Bread Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1g
Omega 6:3 ratio 27.5:1
Above the ideal 4:1 (27.5:1).
Foods Similar to Bread
Bread — Frequently Asked Questions
What is the best way to store bread?
Keep bread at room temperature in a clean, dry bread box or paper bag to help preserve its crust. A plastic bag can make it softer, while warm conditions can encourage mould growth.
Can bread be frozen?
Yes. Freeze it in slices in an airtight bag so you can take out only what you need. Slices can be toasted from frozen or warmed briefly in the oven.
Is it safe to cut mould off bread and eat the rest?
No. Because bread is soft and porous, mould can spread beyond the visible patch. Discard the whole loaf if mould is present.
How can stale bread be used instead of thrown away?
Stale bread works well for croutons, breadcrumbs, stuffing, or baked toast. Lightly sprinkling it with water and warming it in the oven can improve its texture for serving.
What should bread be paired with for a more balanced meal?
Pairing bread with protein- and fibre-rich foods such as eggs, yoghurt, beans, fish, cheese, or vegetables can make a meal more satisfying. This is generally more filling than eating it mainly with sweet spreads.
Is bread better before or after a workout?
Before exercise, bread can be a convenient carbohydrate source, especially when paired with a light topping. After exercise, combine it with a protein food to support a balanced recovery meal.
Does eating bread at night automatically cause weight gain?
No. Weight change depends on overall eating habits and energy intake over time, not on bread being eaten at a particular hour. Very large late meals may, however, worsen reflux or disrupt sleep for some people.
Does toasting bread make it unhealthy?
Ordinary toasting does not make bread unhealthy. Avoid burning it, and pay attention to the amount of salty processed fillings, butter, or sugary spreads added to toast.
How does white bread differ from wholegrain bread?
Wholegrain bread retains more of the grain and usually has a heartier texture and more fibre. White bread is often softer and milder; checking the ingredient list is the best way to confirm whether whole grains are used.
Who should be careful with bread?
People with coeliac disease, gluten sensitivity, or a wheat allergy should avoid standard wheat bread and choose suitable alternatives. Some people with irritable bowel syndrome or reflux may also find that the type or amount of bread affects their symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.