1 slice (medium) of Toast (30 g) has 81 calories. That works out to 270 calories per 100 g. It contains 14.7 g of carbs, 2.6 g of protein, 1 g of fat and 0.8 g of fiber. Its 0.1 mg of B1 covers 5% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.

Toast Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

49g

· 18% DV

Protein

8.5g

· 17% DV

Fat

3.2g

· 4% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 13% · Fat 11%

Toast Vitamins & Minerals

Vitamins

0.19mg · 16% DV

2.2mg · 14% DV

Folate

35µg · 9% DV

0.11mg · 8% DV

Minerals

Sodium

400mg · 17% DV

Selenium

9µg · 16% DV

Calcium

110mg · 11% DV

Phosphorus

70mg · 10% DV

How Nutritious Is Toast?

Nutrient density

Low

22/ 100

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

39/ 100

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.

Toast Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Toast

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Toast Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Toast Good For?

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

Toast Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Toast

🍞vs🥯

Toast vs Poppy Seed Bagel5 kcal more per 100 g

→🍞vs🍚

Toast vs Bulgur Pilaf150 kcal more per 100 g

→🍞vs🍝

Toast vs Whole wheat pasta146 kcal more per 100 g

→🍞vs🥖

Toast vs Breadstick140 kcal fewer per 100 g

→

Foods Similar to Toast

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Toast

How many calories are in toast?

Toast contains 270 calories per 100 g. Per 100 g, it also provides 49 g carbs, 8.5 g protein, and 3.2 g fat.

Is toast high glycemic and does it contain gluten?

Yes. Toast has a glycemic index of 75, which is considered high, and it contains gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026