Group · Bread
Toasted white bread
Toasted white bread is sliced bread or baguette put through the toaster. Toasting evaporates water and caramelises the surface sugars: it does not change the amount of food, but it does change the concentration.
In terms of nutrition facts: 317 kcal per 100 g, with 64 g of carbohydrates, 10.4 g of protein, 3.7 g of fibre and 1.3 g of fat. It contains 1.51 g of salt per 100 g, and only 19.6 g of water remains.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 317 kcal |
| Kilojoules | 1340 kJ |
| Protein | 10,4 g |
| Carbohydrate | 64 g |
| Fat | 1,3 g |
| Fibre | 3,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,51 mg26 %
- Phosphorus85 mg12 %
- Copper0,11 mg11 %
- Vitamin B10,11 mg10 %
- Vitamin B919,6 µg10 %
- Vitamin B50,58 mg10 %
- Potassium140 mg7 %
- Iron0,97 mg7 %
See the other 12 nutrients
- Magnesium25 mg7 %
- Zinc0,65 mg7 %
- DHA0,01 g6 %
- Vitamin B60,04 mg3 %
- Calcium20 mg3 %
- Vitamin B30,33 mg2 %
- Vitamin E0,24 mg2 %
- Omega-6 LA0,13 g1 %
- Vitamin B20,02 mg1 %
- Total omega-30,02 g1 %
- Omega-3 ALA0,01 g1 %
- Vitamin A1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Toasting does not make you gain weight, but it concentrates. 317 kcal per 100 g toasted against about 260 for the same fresh bread: it is the water that has gone. Slice for slice, nothing changes.
Toasting raises the glycaemic index. Heat breaks down the starch and makes it absorbed more quickly. The difference is modest but real, and it works in the opposite direction to what people think.
1.51 g of salt: more than a country loaf. Sliced and industrial breads are generally saltier than bakery breads.
Acrylamide: do not toast it until it is dark brown. This compound forms at high temperature in starchy foods, and is classed as a probable carcinogen. Toasting to golden, not brown, is EFSA’s recommendation.
3.7 g of fibre is better than expected. White bread is not devoid of fibre, but a pain bis or wholemeal bread does better for a comparable number of calories.