White Bread Nutrition Facts: Calories, Vitamins & Minerals
White Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 30 g |
|---|---|---|
| Calories | 265 kcal | 80 kcal |
| Energy (kilojoules) | 1,109 kJ | 333 kJ |
| Protein | 8 g | 2.4 g |
| Fat | 3.2 g | 1 g |
| incl. saturated | 0.7 g | 0.2 g |
| Total carbohydrates | 53 g | 16 g |
| incl. sugars | 4.5 g | 1.3 g |
| incl. fiber | 2.4 g | 0.7 g |
| Salt | 1.2 g | 0.4 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
265 kcal (1,109 kJ) per 100 g · P/F/C 8/3.2/53 g
Serving (slice, 30 g) — 80 kcal (333 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is white bread healthy?
In moderation. White bread sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
Against
- Little fiber: 2.4 g per 100 g.
A typical serving (slice, 30 g) has 80 kcal, 2.4 g protein, 1 g fat and 16 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 12%fat 11%carbs 77%
Vitamins and minerals in white bread
Per 100 g, the standouts are thiamin — 0.53 mg, 44% of the Daily Value; folate — 171 mcg, 43% of the Daily Value; selenium — 22 mcg, 40% of the Daily Value.
| Nutrient | Per 100 g | Serving: slice, 30 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.53 mg | 0.16 mg | 13% |
| Riboflavin (B2) | 0.24 mg | 0.07 mg | 6% |
| Niacin (B3) | 4.8 mg | 1.4 mg | 9% |
| Vitamin B6 | 0.09 mg | 0.03 mg | 2% |
| Folate (B9) | 171 mcg | 51 mcg | 13% |
| Potassium | 126 mg | 38 mg | 1% |
| Calcium | 144 mg | 43 mg | 3% |
| Magnesium | 23 mg | 6.9 mg | 2% |
| Phosphorus | 98 mg | 29 mg | 2% |
| Iron | 3.6 mg | 1.1 mg | 6% |
| Zinc | 0.74 mg | 0.22 mg | 2% |
| Copper | 0.1 mg | 0.03 mg | 3% |
| Manganese | 0.54 mg | 0.16 mg | 7% |
| Selenium | 22 mcg | 6.6 mcg | 12% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Bread, white, commercially prepared (includes soft bread crumbs)” (FDC ID 174924, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
White Bread calories by weight, 20–150 g
30 g of white bread has 80 calories and 50 g has 133. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 53 | 1.6 / 0.6 / 11 | 0.5 |
| 30 g — typical serving | 80 | 2.4 / 1 / 16 | 0.7 |
| 50 g | 133 | 4 / 1.6 / 27 | 1.2 |
| 100 g | 265 | 8 / 3.2 / 53 | 2.4 |
| 150 g | 398 | 12 / 4.8 / 80 | 3.6 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
White Bread: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| White bread | 265 | 8 / 3.2 / 53 |
| Raisin loaf | 290 | 7.5 / 4.5 / 58 |
How much movement is one serving?
A 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.
White Bread: swaps and alternatives
White bread has a fair amount of salt (1.2 g per 100 g) and almost no fiber (2.4 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than white bread
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 30 g, a typical serving of white bread.
| Food | Grade | Kcal | Protein, g | Fiber, g | Salt, g |
|---|---|---|---|---|---|
| White Bread | C | 80 | 2.4 | 0.7 | 0.4 |
| Whole Wheat Bread | A | 69 | 2.7 | 2.1 | 0.3 |
| Rye Bread | B | 63 | 2 | 1.7 | 0.3 |
White Bread vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Sourdough Bread | 245 | 8.5 / 1.5 / 52 |
| Focaccia | 249 | 8.8 / 7.9 / 36 |
| Bagel | 250 | 10 / 1.6 / 50 |
| Roti Telur | 250 | 7.8 / 13 / 26 |
| White Bread | 265 | 8 / 3.2 / 53 |
| Meat Pie | 271 | 8.9 / 15 / 24 |
| Roti Canai | 298 | 6.1 / 13 / 40 |
FAQ
How many calories are in 100 g of white bread?
100 g of white bread has 265 calories, with 8 g protein, 3.2 g fat and 53 g carbohydrates (2.4 g fiber).
How many calories are in a serving of white bread?
A serving (slice, 30 g) has 80 calories: 2.4 g protein, 1 g fat and 16 g carbs.
What are the macros of white bread?
Per 100 g: 8 g protein, 53 g carbs and 3.2 g fat. By calories that's about 12% protein, 77% carbs and 11% fat.
How long do you have to walk to burn a serving of white bread?
About 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person — that's the 80 calories in a serving (slice, 30 g).
What vitamins and minerals are in white bread?
Per 100 g, white bread is richest in thiamin (0.53 mg, 44% DV), folate (171 mcg, 43% DV), selenium (22 mcg, 40% DV) — from USDA FoodData Central record 174924.
How much fiber is in white bread?
100 g of white bread has 2.4 g of fiber; a serving (slice, 30 g) has 0.7 g — 3% of the 25 g a day the WHO recommends.