How Many Calories in White Bread?
1 felie (30g) = 80 kcal
Nutritional Values per 100g
Standard Serving
1 felie (30g) contains 80 calories.
Best time: Morning or before a workout, for a quick energy boost
Benefits
- ✓Quick source of energy from carbohydrates, useful before physical activity
- ✓Contains a moderate amount of gluten protein (9g/100g)
- ✓Usually fortified with iron and B vitamins in many countries, including Romania
- ✓Practical and versatile - a base for quick, balanced sandwiches with protein and vegetables
Considerations
- !High glycemic index - can cause blood sugar spikes followed by sudden energy crashes, especially when eaten alone
- !Much lower fiber content than whole-grain bread (2.4g vs 6-7g/100g for whole-grain)
- !Pair it with a protein or healthy fat source (egg, cheese, avocado) to slow down carb absorption
FitAzi Tip
FitAzi recommends replacing white bread with whole-grain bread where possible, for more fiber and a better glycemic index. If you prefer the taste of white bread, always pair it with a protein source (egg, cheese, turkey breast) for a more balanced meal and longer satiety.
Frequently Asked Questions
A standard slice of white bread (30g) has about 80 calories, with 2.7g protein, 14.8g carbs, and 1g fat. Two slices, used for a sandwich, add about 160 calories from the bread alone, before any filling.
The calorie difference is small - white bread has 265 kcal/100g, while whole-grain typically has 245-260 kcal/100g, so nearly identical. The important difference isn't caloric but nutritional: whole-grain bread has 2-3 times more fiber (6-7g vs 2.4g/100g) and a lower glycemic index.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Grains & Bread
Helpful Articles
Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.