White Bread: Calories, Nutrition & Healthier Swaps
265 kcal per 100 g · Nutri-Score B
sugar: low saturated fat: low salt: medium fiber: low
White bread is made from refined flour with almost no bran, so it's low in fiber — and it carries a noticeable amount of salt.
White Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 30 g |
|---|---|---|
| Calories | 265 kcal | 80 kcal |
| Protein | 8 g | 2.4 g |
| Fat | 3.2 g | 1 g |
| incl. saturated | 0.7 g | 0.2 g |
| Carbohydrates | 51 g | 15 g |
| incl. sugars | 4.5 g | 1.3 g |
| Fiber | 2.4 g | 0.7 g |
| Salt | 1.2 g | 0.4 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
White Bread: nutrition highlights
Nutritionally it's mainly a source of energy: 265 kcal per 100 g, 80 kcal per serving.
On the open Nutri-Score algorithm, white bread gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One serving (slice, 30 g) is 80 kcal — roughly 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for White Bread
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Corn tortilla — 35 g, 75 kcal: −0.3 g salt.
- Rice cakes — 20 g, 76 kcal: −0.3 g salt.
- Bran bread — 35 g, 79 kcal: +2.1 g fibre.
- Rye crispbread — 25 g, 80 kcal: +3.3 g fibre.
More in bread & baked goods
Rye BreadWhole Wheat BreadSourdough BreadCroissantPancakesBagel