Bread Macros: Complete Nutrition Facts & Calories

Bread is a dietary staple that’s been unfairly demonized. Yes, it’s carb-dense. No, it won’t ruin your diet when eaten mindfully. The key is understanding bread macros—which vary significantly between types—and tracking accurately.

This guide breaks down bread macros completely: white vs. whole grain, specialty options, sandwich bread vs. bakery bread, and how to make bread fit any nutrition goal.

Bread Macros: Quick Reference

Here’s what you need to know for common bread types.

White Bread (Enriched)

Serving	Calories	Protein	Carbs	Fat	Fiber
1 slice (30g)	79	2.7g	15g	1g	0.6g
2 slices (60g)	158	5.4g	30g	2g	1.2g
100g	265	9g	49g	3.2g	2.4g

Whole Wheat Bread

Serving	Calories	Protein	Carbs	Fat	Fiber
1 slice (33g)	81	4g	14g	1.1g	2g
2 slices (66g)	162	8g	28g	2.2g	4g
100g	247	12g	43g	3.4g	6g

Sourdough Bread

Serving	Calories	Protein	Carbs	Fat	Fiber
1 slice (36g)	90	3.5g	18g	0.5g	1g
2 slices (72g)	180	7g	36g	1g	2g

Low-Carb/Keto Bread

Serving	Calories	Protein	Net Carbs	Fat	Fiber
1 slice (~28g)	35-50	3-5g	1-4g	1-3g	3-5g
2 slices	70-100	6-10g	2-8g	2-6g	6-10g

Key insight: A sandwich (2 slices) typically adds 150-180 calories and 28-36g carbs. The bread itself is rarely the calorie problem—it’s what goes on and in it.

Bread Types Compared

Per Slice (Average)

Type	Calories	Protein	Carbs	Fiber	Notes
White	79	2.7g	15g	0.6g	Most common
Whole wheat	81	4g	14g	2g	More fiber
Multigrain	80	3.5g	15g	2g	Seeds add nutrition
Rye	83	2.7g	16g	2g	Distinctive flavor
Sourdough	90	3.5g	18g	1g	Fermented
Pumpernickel	65	2g	12g	2g	Dense, dark
Brioche	130	3.5g	15g	0.5g	Buttery, sweet
Ciabatta	130	4g	25g	1g	Larger, airier
Baguette (2” piece)	140	5g	28g	1g	Dense crust
Ezekiel/Sprouted	80	4g	15g	3g	Sprouted grains

Why Whole Grain Is Better

White vs. Whole Wheat:

Factor	White	Whole Wheat	Difference
Calories	79	81	+2 (negligible)
Fiber	0.6g	2g	+233%
Protein	2.7g	4g	+48%
Glycemic Index	High (75)	Moderate (69)	Better for blood sugar

Real benefits of whole grain:

• More fiber = more satiety
• Lower blood sugar spikes
• More vitamins and minerals
• Feeling fuller longer

The catch: Calories are nearly identical. Whole grain isn’t a weight-loss solution—it’s a modest nutritional upgrade.

The Slice Size Problem

Not all slices are created equal:

Slice Weight Variations

Bread Type	Typical Slice Weight	Calories/Slice
Thin-sliced	23-25g	60-70
Regular	28-32g	75-90
Thick-sliced	38-45g	100-130
Artisan/bakery	40-60g	110-170
Hot dog/burger buns	45-55g	120-150
Bagel	85-110g	240-300

The tracking trap: Logging “1 slice bread” could mean 60 or 130 calories depending on the slice.

Fix: Check your bread’s nutrition label for the specific serving weight, or weigh slices directly.

Low-Carb and Keto Bread Options

For those limiting carbs, several options exist:

Commercial Low-Carb Breads

Brand	Calories	Net Carbs	Protein	Notes
Sola Bread	35	1g	3g	Widely available
Franz Keto	40	0g	5g	Very low carb
Aldi L’Oven Fresh Keto	40	1g	5g	Budget option
Thin Slim Zero Carb	45	0g	7g	Online mainly
Dave’s Killer 21 Grain Thin	60	9g	5g	Not keto, but lower
Carbonaut	80	2g	7g	Better texture

Low-Carb Bread Alternatives

Alternative	Calories	Net Carbs	Notes
Lettuce wrap	5	0.5g	Zero bread texture
Cheese wrap	90	0g	Great for keto
Egg wrap	90	1g	High protein
Cloud bread	45	1g	Light, airy
Coconut flour bread	100	3g	Homemade option

Are Low-Carb Breads Worth It?

Pros:

• 10-15g fewer carbs per slice
• Allow sandwiches on keto
• Satisfies bread cravings

Cons:

• Often more expensive
• Texture can be off (dense, gummy)
• High in fiber (can cause digestive issues)
• Some taste very different from bread

Verdict: If you’re strictly keto and miss sandwiches, they work. For moderate low-carb, regular bread in small portions might satisfy better.

Making Bread Work for Different Diets

Weight Loss/Cutting

Bread isn’t the enemy—portions and toppings are:

The math:

• 2 slices bread = 160 calories
• 2 tbsp butter = 204 calories
• The butter has more calories than the bread!

Cutting-friendly sandwich:

Ingredient	Calories
2 slices whole wheat	162
4 oz turkey breast	120
Mustard	5
Lettuce, tomato	10
Total	297

Calorie traps to avoid:

• Mayo (2 tbsp = 180 cal)
• Cheese (1 slice = 70-110 cal)
• Butter (1 tbsp = 102 cal)
• “Special sauce” (often 100+ cal)

Low-Carb Diet (Non-Keto)

On a moderate low-carb diet (50-100g carbs/day):

Bread Approach	Carbs
2 slices regular bread	30g
2 slices low-carb bread	4-10g
1 slice + open-face	15g
Lettuce wrap	0.5g

Strategy: Save bread carbs for when you really want them. One sandwich uses 30g carbs—about 30-50% of a moderate low-carb day.

High-Protein Diet

Regular bread has modest protein (~3g/slice). Boost it:

High-protein sandwich strategies:

Ingredient	Protein
2 slices Ezekiel bread	8g
4 oz chicken breast	35g
1 oz cheese	7g
Total	50g

Protein-enhanced breads:

• Ezekiel/Sprouted: 4-5g per slice
• Dave’s Killer: 5g per slice
• P28 Protein Bread: 14g per slice (specialty)

Keto/Strict Low-Carb

Regular bread doesn’t fit strict keto. Options:

1. Low-carb breads: 0-4g net carbs per slice
2. Alternatives: Lettuce wraps, cheese wraps, cloud bread
3. Skip it: Not every meal needs bread

Keto sandwich:

Ingredient	Calories	Net Carbs
2 slices Sola bread	70	2g
3 oz ham	90	1g
1 oz cheese	110	0g
Mayo (1 tbsp)	90	0g
Total	360	3g

Specialty Breads Macros

Bakery and Artisan Breads

Type	Serving	Calories	Carbs
French bread (2” slice)	40g	110	21g
Italian loaf (2” slice)	40g	105	20g
Focaccia (3x3” piece)	60g	170	26g
Ciabatta roll	85g	220	44g
Croissant	60g	270	26g
Pretzel roll	85g	230	46g

Breakfast Breads

Type	Serving	Calories	Carbs	Notes
Bagel (medium)	95g	270	53g	Deceptively calorie-dense
English muffin	57g	130	25g	Better portion control
Toast (white)	30g	79	15g	Same as untoasted
Waffle (frozen)	35g	95	15g	Often lower than expected
Pancake (4” diameter)	40g	90	15g	Similar to bread

The Bagel Problem

Bagels deserve special attention:

Bagel vs. Bread:

	2 Slices Bread	1 Bagel
Weight	60g	95-110g
Calories	160	270-300
Carbs	30g	53-58g

One bagel equals nearly 4 slices of bread. If you love bagels, consider:

• Bagel thins (110 calories)
• Scooping out the middle
• Eating half
• Tracking accurately

Meal Ideas with Bread

Healthy Sandwich Formulas

The 400-calorie sandwich:

Component	Calories
2 slices whole wheat	162
Lean protein (3-4 oz)	100-150
Vegetables (unlimited)	20
Light spread (mustard, hummus)	20-50
Total	~400

Protein-packed turkey wrap (using bread):

Ingredient	Calories	Protein
1 large tortilla	140	4g
4 oz turkey	120	24g
2 tbsp hummus	50	2g
Vegetables	20	1g
Total	330	31g

Toast Combinations

Avocado toast (realistic):

Ingredient	Calories
1 slice whole wheat	81
1/4 avocado	80
Salt, pepper, chili flakes	0
Total	161

Add an egg (+70 cal) for more protein.

PB toast:

Ingredient	Calories	Protein
1 slice whole wheat	81	4g
1 tbsp peanut butter	94	4g
Total	175	8g

Bread Meal Prep Tips

Freezing Bread

Bread freezes extremely well:

1. Separate slices with parchment (optional)
2. Place in freezer bag, remove air
3. Freeze up to 3 months
4. Toast directly from frozen

Why freeze: Prevents mold/staleness, allows bulk buying, always available.

Pre-Made Sandwiches

Prep ahead:

• Make sandwiches 1-2 days ahead
• Store in fridge (not freezer)
• Avoid wet ingredients (tomato, lettuce) until eating
• Pack those separately

Storage Guidelines

Type	Room Temperature	Refrigerator	Freezer
Commercial bread	5-7 days	Not recommended*	3 months
Homemade bread	3-4 days	7 days	3 months
Low-carb bread	Check label	Often required	2 months

*Refrigerating bread can make it stale faster (starch retrogradation)

Common Bread Tracking Mistakes

Mistake #1: Ignoring Slice Size Variation

“1 slice bread” can mean 60-130 calories.

Fix: Check your bread’s label for slice weight. Weigh if unsure.

Mistake #2: Forgetting Spreads and Toppings

The bread: 80 calories The butter, mayo, cheese: 300+ calories

Fix: Track EVERYTHING on the bread, not just the bread.

Mistake #3: Underestimating Bakery Bread

That thick artisan slice is probably 120-150 calories, not the 80 you logged.

Fix: Weigh bakery bread or estimate conservatively.

Mistake #4: “Healthy Bread” = Fewer Calories

Whole wheat, multigrain, and “ancient grain” breads have the same (or slightly more) calories as white bread.

Fix: Choose whole grain for fiber and satiety, not calorie savings.

Mistake #5: The Bagel Blind Spot

Treating a bagel like “bread” when it’s 3x the calories.

Fix: Know that one bagel = nearly 4 slices of bread.

The Bottom Line

Bread is a straightforward carb source:

• 79-90 calories per slice — Most regular bread
• 14-18g carbs per slice — Adds up in sandwiches
• 2-4g protein per slice — Modest contribution
• Whole grain advantage: More fiber, not fewer calories

Key tracking rules:

1. Check slice weight on YOUR bread’s label
2. Track all spreads and toppings
3. Bagels = 3-4 slices worth of bread
4. Low-carb bread works for keto; not needed otherwise

Bread can fit any diet when portioned and tracked accurately. The villain isn’t bread itself—it’s the butter, mayo, cheese, and oversized portions that often accompany it.

Related guides:

• Pasta Macros
• Rice Macros
• How to Hit Your Macros