How healthy is white bread?
Is white bread healthy? It can fit a healthy diet. White bread scores 20/100 on the HowHealthyIs Score: 100 g provides 266 kcal, 3.6 mg iron and 8.8 g protein. It is often fortified with iron and calcium, but it has little fiber and a fair amount of salt for a staple food. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). White bread ranks higher than 20% of them.
Counts in favor (% daily value per 100 kcal)
- Iron8%
- Protein7%
- Calcium4%
- Fiber4%
- Magnesium2%
- Potassium1%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars3%
- Sodium8%
Raw NRF9.3: 26 minus 13 = 13. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in white bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 266 kcal | 67 kcal | |
| Protein | 8.8 g | 2.2 g | 4% |
| Carbohydrates | 49 g | 12 g | 4% |
| Fiber | 2.7 g | 0.7 g | 2% |
| Sugars | 5.7 g | 1.4 g | |
| Added sugars | 4.5 g | 1.1 g | 2% |
| Fat | 3.3 g | 0.8 g | 1% |
| Saturated fat | 0.7 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 144 mg | 36 mg | 3% |
| Iron | 3.6 mg | 0.9 mg | 5% |
| Potassium | 126 mg | 32 mg | 1% |
| Magnesium | 23 mg | 5.8 mg | 1% |
| Sodium | 490 mg | 123 mg | 5% |
Source: USDA FoodData Central, "Bread, white, commercially prepared (includes soft bread crumbs)" (FDC 174924). Values rounded.
Why is white bread good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Occasional toast or sandwiches
- Easy-to-digest carbs when needed
What should you watch out for?
- Low in fiber, so it is less filling than whole-grain bread.
- Adds salt quickly: two slices are about 250 mg sodium.
What can you eat instead of white bread?
Foods you can use the same way with a higher HowHealthyIs Score.