White bread: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
White bread: 266 kcal, 8.9 g protein, 3.3 g fat and 49.4 g carbohydrate per 100 g. A typical portion is 1 slice (30 g): about 80 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in selenium · 40%
- High in manganese · 26%
- High in sodium · 21%
- Good source of protein · 18%
- Good source of calcium · 14%
- Good source of phosphorus · 14%
- Good source of copper · 11%
| Nutrition | per 100 g | % daily value | portion (30 g) | % daily value |
|---|---|---|---|---|
| Calories | 266 kcal | 13% | 80 kcal | 4% |
| Protein | 8.85 g | 18% | 2.66 g | 5% |
| Fat | 3.33 g | — | 1 g | — |
| Carbohydrate | 49.4 g | — | 14.8 g | — |
| Fibre | 2.7 g | 9% | 0.81 g | 3% |
| Sugar(limit) | 5.67 g | 6% | 1.7 g | 2% |
| Saturated fat(limit) | 0.7 g | 3% | 0.21 g | 1% |
| Sodium(limit) | 490 mg | 21% | 147 mg | 6% |
| Selenium | 22 µg | 40% | 6.6 µg | 12% |
| Manganese | 0.54 mg | 26% | 0.16 mg | 8% |
| Calcium | 144 mg | 14% | 43.2 mg | 4% |
| Phosphorus | 98 mg | 14% | 29.4 mg | 4% |
| Copper | 0.1 mg | 11% | 0.03 mg | 3% |
| Zinc | 0.74 mg | 8% | 0.22 mg | 2% |
| Vitamin B6 | 0.09 mg | 7% | 0.03 mg | 2% |
| Magnesium | 23 mg | 6% | 6.9 mg | 2% |
Typical portion: 1 slice, 30 g, about 80 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: white loaf, sandwich bread.
About this food: White bread
The entry is commercially prepared sliced white bread, a soft sandwich loaf, giving 266 kcal and 49.4 g of carbohydrate per 100 g. A Ukrainian baton, a crusty bakery loaf or a bun can differ a little in moisture, so the per 100 g figures are close, but the slice is where logging usually goes wrong.
The slice in this entry is 30 g, which means 80 kcal and 2.7 g of protein. A thick slice cut from a baton or a round loaf is often 40 to 60 g, so two thick slices are easily four thin ones. Put your bread on a scale once, and you will know your own slice.
Toasting dries bread and lowers its weight a little, but the calories stay, so log the weight before toasting. Butter, cheese and sausage on top are separate lines, since a sandwich is rarely just bread. Croutons and rusks, dried at home or bought, are denser by weight because the water has left.
Fresh bread keeps in a bread bin or in paper for a day or two and goes stale quickly in plastic. A sliced loaf freezes well and toasts straight from the freezer.
What it is high and low in
White bread is high in selenium (40%) and manganese (26%) per 100 g (share of the daily reference in brackets). It is a good source of protein (18%), calcium (14%), phosphorus (14%) and copper (11%).
It is also high in nutrients with a daily limit: sodium (21%) (share of the daily limit). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared white bread with the five foods in our table that are closest in composition (Pita bread, Dry buckwheat groats, Dry millet, Dry pearl barley and White wheat flour), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 1st of 6; Fibre (1 = most): 4th of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| White bread | 266 | 8.9 | 3.3 | 49.4 | 2.7 |
| Pita bread | 275 | 9.1 | 1.2 | 55.7 | 2.2 |
| Dry buckwheat groats | 346 | 11.7 | 2.7 | 75 | 10.3 |
| Dry millet | 378 | 11 | 4.2 | 72.9 | 8.5 |
| Dry pearl barley | 352 | 9.9 | 1.2 | 77.7 | 15.6 |
| White wheat flour | 364 | 10.3 | 1 | 76.3 | 2.7 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food at a different fat level has different numbers; the difference is almost all fat. White bread: 266 kcal and 8.9 g protein per 100 g; Rye bread: 259 kcal and 8.5 g protein per 100 g; Whole-wheat bread: 252 kcal and 12.5 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 174924: "Bread, white, commercially prepared (includes soft bread crumbs)"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
About how the food maps to the USDA entry: In the US this product is fortified (iron and B vitamins are added); in Ukraine it is not, so we leave those USDA values out.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of white bread?
266 kcal per 100 g, with 8.9 g protein, 3.3 g fat and 49.4 g carbohydrate. A typical portion (1 slice, 30 g) has about 80 kcal.
How much protein is in white bread?
100 g has 8.9 g of protein, which is 18% of a 50 g daily reference, and a typical portion (30 g) has 2.7 g. Protein supplies 13% of its calories.
Which vitamins and minerals does white bread contain?
The most per 100 g, as a share of the daily reference: selenium 22 µg (40%); manganese 0.54 mg (26%); calcium 144 mg (14%); phosphorus 98 mg (14%). Every other tracked vitamin or mineral is under 10% or has no USDA value.