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Refined-grain bread providing quick energy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Fresh white bread (30 g) has 80 calories. That works out to 266 calories per 100 g. It contains 14.8 g of carbs, 2.7 g of protein, 1 g of fat and 0.8 g of fiber. Its 8.4 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 slice (medium) · 30 g
80
KCAL / 30G
Carbs
14.8g
· 5% DV
Protein
2.7g
· 5% DV
Fat
1g
· 1% DV
Fiber
0.8g
· 3% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 2.7 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 80 kcal |
| 1 slice (thin) | 25 g | 67 kcal |
| 1 slice (thick) | 40 g | 106 kcal |
| 2 slice (medium) | 60 g | 160 kcal |
| 1 piece (small) | 60 g | 160 kcal |
| 1 serving (medium) | 60 g | 160 kcal |
| 3 slice (medium) | 90 g | 239 kcal |
| 100 g | 100 g | 266 kcal |
| 1 piece (large) | 100 g | 266 kcal |
Calculated from 266 calories per 100 g.
Fresh white bread is not inherently bad for you, but it is made from refined flour and is less filling than many higher-fibre breads. It can fit into meals; pairing it with protein and vegetables makes the meal more satisfying.
Yes, fresh white bread freezes well. Slice it first and seal it in a freezer-safe bag so you can take out only what you need. Toast slices straight from frozen, or let them thaw at room temperature.
No, refrigerating fresh white bread usually makes it go stale faster. Keep it at room temperature in a bread box or sealed bag if you will eat it soon, and freeze it rather than refrigerating it for longer storage.
Fresh white bread is usually best within a few days when stored at room temperature in a clean, dry, closed container. Warm or humid conditions can encourage mould; discard the loaf if you see mould or notice an unusual smell.
Fresh white bread stales as its starch changes structure after baking, making the crumb firmer. Keeping it sealed can slow drying, but freezing is more effective if you will not eat the loaf soon.
Fresh white bread can feel gummy if it is underbaked or sliced before the crumb has finished setting as it cools. Let the loaf cool before cutting; if the centre is wet and doughy, it may need more baking.
Yes, you can eat warm fresh white bread; there is no established reason that it harms digestion. Let it cool enough to avoid burning your mouth, and wait before slicing a whole loaf so the crumb can set.
Store fresh white bread in a bread box or sealed bag at room temperature, away from heat and sunlight. If you cannot finish it while fresh, slice and freeze it; keeping it in the refrigerator can make it stale sooner.
You can briefly warm stale fresh white bread in the oven after lightly dampening its crust. This softens it temporarily, but it will not make mouldy bread safe; discard any bread with visible mould.
Yes, fresh white bread works well for sandwiches because its soft crumb is easy to bite and its mild flavour suits savoury or sweet fillings. For less squashing, let a very soft loaf cool fully before slicing it.
Vitamins
B1
0.13mg · 11% DV
Folate
36µg · 9% DV
B3
1.32mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Selenium
8.4µg · 15% DV
Sodium
147mg · 6% DV
Iron
1.08mg · 6% DV
Manganese
0.14mg · 6% DV
Potassium ⭐
35mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 80 calories in 1 slice (medium) (30 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.
Fresh white bread is a soft loaf made mainly from refined wheat flour, water and yeast, often with a little salt. It has a mild, slightly yeasty flavour and a tender crumb; the crust may be thin or lightly crisp. It is eaten around the world, from toast at breakfast to sandwiches and slices served alongside soups or meals. In Turkey, fresh loaves are also commonly bought from a local bakery and shared at the table.
It is mainly a carbohydrate source, with 49.4 g of carbohydrate per 100 g, and has less fibre than wholegrain bread. Pair it with eggs, beans, cheese or vegetables for a more substantial meal, or choose a smaller portion when serving it alongside other starches.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.21g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.