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Bread Calories
Staple bread product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Bread (60 g) has 159 calories. That works out to 265 calories per 100 g. It contains 29.4 g of carbs, 5.4 g of protein, 1.9 g of fat and 1.6 g of fiber. Its 16.8 µg of Selenium covers 31% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Bread Nutrition Facts
Selected: 2 slice (medium) · 60 g
159
KCAL / 60G
Carbs
29.4g
· 11% DV
Protein
5.4g
· 11% DV
Fat
1.9g
· 2% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Bread nutrition facts table · 2 slice (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0.03 g | |
| Sodium | 295 mg | 13% |
| Total carbohydrate | 29.4 g | 11% |
| Fiber | 1.6 g | 6% |
| 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 Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 80 kcal |
| 1 slice (thin) | 25 g | 66 kcal |
| 1 slice (thick) | 40 g | 106 kcal |
| 1 piece (small) | 50 g | 133 kcal |
| 2 slice (medium) | 60 g | 159 kcal |
| 100 g | 100 g | 265 kcal |
| 1 piece (medium) | 100 g | 265 kcal |
| 4 slice (double) | 120 g | 318 kcal |
| 1 serving (large) | 150 g | 398 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Bread
Does bread make you gain weight?
Bread does not automatically cause weight gain; changes in weight depend on your overall eating pattern and energy balance over time. Pairing a serving of bread with filling foods can make a meal more satisfying.
Can you freeze bread?
Yes, bread freezes well. Slice it before freezing and seal it in an airtight bag so you can take out only what you need; thaw slices at room temperature or toast them straight from frozen.
How should you store bread to keep it fresh?
Keep bread at room temperature in a bread box or a breathable bag, away from heat and moisture. A cut loaf stays fresher when its cut side is covered; freeze it if you will not use it soon.
Should bread be kept in the fridge?
Usually not: refrigeration can make bread go stale faster. Store it at room temperature if you plan to eat it soon, or freeze it for longer storage.
How can you soften stale bread?
You can briefly warm stale bread to make it softer. Heat it in a toaster or oven and eat it soon afterward, since the softness is temporary; discard bread if you see any mold.
Is toasted bread better for blood sugar than fresh bread?
No, toasting bread does not remove its carbohydrates or make it a reliable way to control blood sugar. If you have diabetes, follow your individual meal plan and account for the bread you eat.
Can you eat bread with mold if you cut off the spot?
No, discard the whole loaf if bread has mold. Mold can spread beyond the visible patch through soft bread, so cutting off the spot does not make the rest safe to eat.
Why does bread go stale, and is it still safe to eat?
Bread goes stale as its starches change and moisture shifts, which affects texture. Stale bread without mold or an unusual smell is generally usable in dishes such as croutons or bread pudding.
Can you make French toast with bread that is not fresh?
Yes, slightly stale bread works well for French toast because it can absorb the egg mixture without falling apart as easily. Do not use bread that is moldy or smells off.
Is bread okay to eat before a workout?
Yes, bread can provide carbohydrates before exercise. Eat it early enough to feel comfortable, and add a topping you tolerate if you want a more substantial snack; avoid experimenting right before a demanding workout.
Bread Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
B3
2.82mg · 18% DV
B2
0.18mg · 14% DV
Folate
51µg · 13% DV
Minerals
Selenium
17µg · 31% DV
Manganese
0.3mg · 13% DV
Sodium
295mg · 13% DV
Iron
2.16mg · 12% DV
Potassium ⭐
69mg · 2% DV
Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bread
To burn the 159 calories in 2 slice (medium) (60 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 Bread?
Bread is a familiar baked staple, usually made from flour, water, yeast and salt. It comes in countless regional forms, from soft sandwich loaves to crusty bakery breads, and is commonly sliced for everyday meals.
It can be toasted at breakfast, made into sandwiches for lunch, or served alongside soup and other dishes. Bread is mainly a source of carbohydrates, with some protein and fibre; the exact balance varies by loaf. Pair it with eggs, beans, cheese or vegetables for a more filling meal, or choose a smaller portion when bread is already accompanying a substantial dish.
How Nutritious Is Bread?
Nutrient density
Low
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 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
0.42g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.