Calories in Bread: Nutritional facts (Carbs, Fiber, Protein, Fat) for Bread Types

Whole wheat bread contains 258 calories per 100 grams (3.5 ounces). Standard enriched white bread contains 266 calories per 100 grams. White pita bread contains 275 calories per 100 grams.

A single slice (28 grams or 1 ounce) of whole wheat bread provides 72 calories. A single slice (28 grams or 1 ounce) of white bread provides 74 calories. One whole white pita bread (60 grams or 2.1 ounces) provides 165 calories.

Bread, particularly whole grain varieties, can offer several health benefits as part of a balanced diet, as shown below:

• Source of Energy: Bread is primarily composed of carbohydrates, which are the body's preferred source of energy for daily activities and brain function. (USDA FoodData Central).
• Provides Dietary Fiber (Whole Grains): Whole grain breads are a good source of dietary fiber, which is essential for digestive health, promoting regular bowel movements, and helping to maintain healthy cholesterol levels. Fiber also contributes to feelings of fullness, potentially aiding in weight management. (Anderson, J.W., et al. 2009. Dietary fiber: the forgotten nutrient. Journal of the American College of Nutrition).
• Supplies Essential Minerals (Whole Grains): Whole grains retain the bran and germ, providing important minerals like manganese (involved in metabolism and bone formation), selenium (an antioxidant), and magnesium (important for muscle and nerve function). (USDA FoodData Central).
• Source of B Vitamins: Both whole grain and enriched refined grain breads provide B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins play crucial roles in converting food into energy, red blood cell formation, and nervous system function. Enriched breads have these vitamins added back after processing. (USDA FoodData Central).
• May Reduce Risk of Chronic Diseases (Whole Grains): Numerous studies suggest that regular consumption of whole grains, as found in whole wheat bread, is associated with a reduced risk of heart disease, type 2 diabetes, and certain types of cancer. (Aune, D., et al. 2016. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ).

While bread can be part of a healthy diet, some types and excessive consumption have potential downsides:

• Refined Carbohydrates and Blood Sugar: White bread and other breads made from refined flour are digested quickly, leading to rapid spikes and subsequent drops in blood sugar levels. Frequent consumption may contribute to insulin resistance and increase the risk of type 2 diabetes over time. (Brand-Miller, J.C., et al. 2002. Glycemic index and glycemic load for foods: a systematic review. The American Journal of Clinical Nutrition). Choosing whole grain breads with higher fiber content helps mitigate this effect.
• Low in Nutrients (Refined Breads): The refining process removes the bran and germ from grains, stripping away significant amounts of fiber, vitamins, and minerals. While enrichment adds back some B vitamins and iron, other nutrients and fiber are lost compared to whole grain options.
• Sodium Content: Many commercially prepared breads contain significant amounts of sodium, which is added for flavor and preservation. High sodium intake can contribute to high blood pressure in sensitive individuals. (National Academies of Sciences, Engineering, and Medicine. 2019. Dietary Reference Intakes for Sodium and Potassium). Comparing labels and choosing lower-sodium options can be beneficial.
• Gluten Content: Bread made from wheat, rye, and barley contains gluten, a protein that causes adverse reactions in individuals with celiac disease or non-celiac gluten sensitivity. These individuals must avoid gluten-containing breads. (National Institute of Diabetes and Digestive and Kidney Diseases. Celiac Disease). Gluten-free breads made from alternative flours (rice, almond, tapioca) are available alternatives. A typical serving suggestion focuses on portion control, such as one or two slices per meal, prioritizing whole grain options.

Whether bread is "good for you" largely depends on the type of bread and how much is consumed within an overall dietary pattern. Whole grain breads are certainly beneficial, contributing to digestive health through fiber, supporting heart health as part of a balanced diet rich in whole foods, and providing sustained energy release important for physical activity and brain function due to their complex carbohydrates and B vitamins. Conversely, breads made from refined white flour offer less nutritional value, providing carbohydrates for energy but lacking substantial fiber and micronutrients (aside from enrichment). Excessive consumption of any bread, particularly refined types, can contribute excess calories and potentially displace more nutrient-dense foods like fruits, vegetables, and lean proteins. Choosing whole grain varieties and consuming bread in moderation is key to incorporating it healthily.

The Dietary Guidelines for Americans recommend that adults consume grain products daily, with at least half of those grains being whole grains. For a typical 2,000-calorie diet, the recommendation is 6 ounce-equivalents of grains per day. One standard slice of bread typically counts as 1 ounce-equivalent. Therefore, consuming up to 6 slices of bread per day fits within these guidelines, provided that at least half (3 slices) are whole grain bread and the overall diet is balanced with other food groups. Individual needs may vary based on calorie requirements and activity level.

There isn't a strict maximum number of bread slices one can eat, but consuming bread in excess of the general dietary recommendations (around 6 ounce-equivalents or slices for a 2000-calorie diet) is discouraged for optimal health. Overconsumption especially of refined white bread can lead to excessive calorie intake without proportional nutrient density, contributing to weight gain. It can also displace intake of other essential food groups like fruits, vegetables, lean proteins, and healthy fats. 

Bread calories vary based on ingredients, density, and serving size. Breads enriched with fats and sugars, like brioche or some sweet breads, tend to have the highest calorie counts per slice (100-150+ calories) due to the added butter, eggs, and sugar. Density also plays a role, and denser breads like some rye or heavily seeded multigrain loaves may pack more calories into a standard-sized slice compared to lighter, airier breads. Breads with added nuts and seeds will also be higher in calories and fat. Standard white and whole wheat sandwich breads typically fall in a lower range (70-90 calories per slice). Very light or thin-sliced breads will naturally have fewer calories per slice. Flatbreads like pita have higher calories per piece simply because the serving size (one whole pita) is larger than a typical slice of loaf bread. The lowest calorie options per standard slice are usually light white or whole wheat breads, while the highest are enriched sweet breads or very dense, ingredient-heavy loaves.

Bread is purchased or served in an already cooked (baked) state. Further "cooking" typically refers to toasting or grilling. Toasting primarily removes moisture, concentrating the existing macronutrients and calories slightly per gram, but a slice of toast has very similar total calories and macros to the original slice of bread. Maillard reactions during toasting create flavor compounds but do not significantly alter caloric value. Grilling bread, such as for a grilled cheese sandwich or panini, often involves adding fat (butter or oil) to the cooking surface. In this case, the fat content and overall calorie count of the bread serving increase significantly due to the absorbed fat, while protein and carbohydrate amounts remain largely unchanged.

The origin of bread traces back to prehistoric times, likely beginning with early humans grinding grains between stones and mixing the resulting meal with water to form gruel or cook simple flatbreads on hot stones during the Neolithic era, over 10,000 years ago. Evidence suggests hunter-gatherers in the Levant were making a form of flatbread even before the advent of agriculture. The crucial development of leavened bread, using yeast to make the dough rise, is widely attributed to the ancient Egyptians around 3000-4000 BCE, discovered accidentally when dough was left out and fermented. This transformed bread into a lighter, more palatable staple. Bread became fundamental to civilizations across the globe, from the Roman Empire, where bakeries were widespread, to medieval Europe, where bread type often signified social status. 

Many iconic bread-based dishes evolved over time. The sandwich is famously named after the 18th-century Earl of Sandwich, who requested meat between bread slices to avoid interrupting his gambling. Pizza evolved from simple flatbreads in Naples, Italy, with the addition of tomatoes in the 18th century.