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Carbohydrate-rich staple with some protein and B vitamins
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| 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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| 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 cup (diced) | 45 g | 119 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.
Bread has gone bad if you see mold, notice an unusual smell, or find that it has become damp and slimy. Discard the whole loaf when mold appears; cutting away the visible spot is not a safe fix.
Bread often collapses when the dough rises too long, contains too much liquid, or has a weak structure that cannot hold the gas. Measure ingredients carefully and bake once the dough has risen, rather than letting it overproof.
Sourdough is leavened with a culture of wild yeast and bacteria, while regular bread commonly uses baker’s yeast. Sourdough has a tangier flavor and a different texture, but recipes and ingredients vary between loaves.
Yes, bread freezes well when wrapped airtight to prevent freezer burn. Freeze it sliced if you want individual portions, then toast slices straight from frozen or thaw a larger piece at room temperature.
Usually no: refrigeration makes bread stale faster by changing the structure of its starch. Keep bread at room temperature if you will use it soon, or freeze it when you need to store it longer.
Homemade bread is often dense because the dough did not rise enough, the yeast was inactive, or too much flour was added. Knead until the dough is elastic, measure flour carefully, and allow it to rise until visibly expanded.
No, toasting bread does not meaningfully remove its carbohydrates. It mainly drives off moisture and changes the texture; toppings such as butter, jam, or nut butter can change the meal’s overall nutrition.
Bread does not automatically cause weight gain. Large portions or calorie-dense toppings can contribute to eating more energy than you use, while pairing bread with protein and vegetables can make a meal more satisfying.
Bread stales as its starch changes structure and moisture shifts after baking. Store it cut-side down in a bread box or paper bag at room temperature; freezing is a better choice than refrigeration for longer storage.
You can revive slightly stale bread by briefly warming it in the oven, which softens the interior and refreshes the crust. Eat it soon after reheating, since the improved texture will not last once it cools.
Vitamins
B1
0.3mg · 25% DV
B3
2.4mg · 15% 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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Bread is commonly made from flour, water, yeast and salt, with the dough left to rise before baking. Wheat-based loaves are a familiar everyday staple in many parts of the world, though shapes and recipes vary. Its soft crumb and crisp crust make it easy to serve at breakfast or alongside soups and main meals; slices are also used for toast and sandwiches. In Turkey, bread is often brought to the table with breakfast spreads and shared with home-cooked dishes.
Bread is mainly a source of carbohydrates, with some protein and B vitamins. Pairing it with eggs, beans, cheese or vegetables can make a meal more substantial. For more fibre, choose a wholegrain loaf when available.
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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.42g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.