Grains
White Bread
Overview
Why eat white bread?
White bread is a convenient, low-fat source of carbohydrate that most countries enrich with B vitamins and iron, so it delivers more than just calories. It has less fiber than whole grain bread, which makes it a fine everyday base rather than the most nourishing choice you could make.
Good to know: Sodium is the main thing to watch: 490 mg per 100 g, about 142 mg (6% DV) in a single slice, which adds up quickly across sandwiches and toast.
Enriched B vitamins
Per 100 g it supplies 44% DV thiamin, 43% DV folate and 30% DV niacin, nutrients that help your body release energy from food.
Iron for the blood
Enrichment brings iron to 3.61 mg per 100 g (20% DV), a mineral needed to carry oxygen around the body in red blood cells.
Quick, usable energy
One 29 g slice gives about 77 calories and 14 g of carbohydrate, the fuel your brain and muscles use most readily.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in white bread?
Calories
266kcal
Protein
8.8g
Carbs
49g
Fat
3.3g
Fiber
2.7g
Sugars
5.7g
Minerals
- Calcium144 mg11%
- Iron3.6 mg20%
- Magnesium23 mg5%
- Phosphorus98 mg8%
- Potassium126 mg3%
- Sodium490 mg21%
- Zinc0.74 mg7%
- Copper0.1 mg11%
- Selenium22 µg40%
Vitamins
- Vitamin E0.22 mg1%
- Vitamin K0.2 µg0%
- Thiamin (B1)0.53 mg44%
- Riboflavin (B2)0.24 mg19%
- Niacin (B3)4.8 mg30%
- Vitamin B60.09 mg5%
- Folate171 µg43%
Other compounds
- Omega-3 ALA0.17 g
- Omega-3 EPA<0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
White Bread vs Whole Wheat Bread
| Nutrient | White Bread | Whole Wheat Bread |
|---|---|---|
| Calories | 266 kcal | 252 kcal |
| Protein | 8.8 g | 12 g |
| Fat | 3.3 g | 3.5 g |
| Saturated fat | 0.7 g | 0.72 g |
| Sugars | 5.7 g | 4.3 g |
| Fiber | 2.7 g | 6 g |
| Calcium | 144 mg | 161 mg |
| Iron | 3.6 mg | 2.5 mg |
| Magnesium | 23 mg | 75 mg |
| Potassium | 126 mg | 254 mg |
| Vitamin E | 0.22 mg | 2.7 mg |
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Source: USDA FoodData Central, “Bread, white, commercially prepared (includes soft bread crumbs)” (SR Legacy, FDC ID 174924).View the USDA record ↗ (opens in a new tab).