Calories in a Slice of Bread: By Type

A standard 28 g slice of white sandwich bread contains approximately 79 calories, according to USDA FoodData Central (SR Legacy, NDB 18069). The number shifts meaningfully depending on loaf type, slice thickness, and added ingredients — which is why two “slices of bread” at different restaurants can differ by 60 calories or more.

Calories by bread type: a side-by-side table

The figures below are per single slice at typical commercial thickness. Weights and values are drawn from USDA FoodData Central and standard nutrition labels.

Bread Type	Typical Slice Weight	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
White sandwich bread	28 g	79	15	3	1	0.6
Thin-sliced white	18 g	50	10	2	0.5	0.4
Whole wheat sandwich	28 g	69	12	4	1	2
Multigrain sandwich	30 g	80	14	3	1.5	2.5
Sourdough (bakery, thick)	50 g	137	27	5	1	1
Rye bread	32 g	83	15	3	1	2
Brioche	35 g	120	18	4	4	0.5
Ezekiel sprouted grain	34 g	80	15	4	0.5	3
Gluten-free sandwich	30 g	90	19	2	1.5	1

The single biggest driver of calorie differences is slice weight, not the type of grain. A thick bakery sourdough slice at 50 g carries nearly the same calories as a brioche slice at 35 g, even though sourdough is perceived as “healthier.”

Macros breakdown

Bread is predominantly a carbohydrate food. Even whole wheat sandwich bread gets roughly 70% of its calories from carbs, about 20% from protein, and under 10% from fat. The practical distinction between white and whole wheat is fiber: whole wheat delivers around 2 g per slice versus under 1 g for white, and that fiber slows digestion and supports satiety.

Protein is modest but real — around 3-4 g per slice. That’s meaningful if you are eating two slices as part of a sandwich that also includes a protein filling. Fat is low in most standard loaves; the exceptions are enriched breads like brioche, which use eggs and butter.

For tracking net carbs — particularly relevant if you are managing blood sugar — use the net carbs calculator: subtract fiber grams from total carbs to get the carbohydrate fraction that drives glucose response.

Does it fit your goals?

Weight loss: One slice of whole wheat bread at 69 calories is easy to fit into most deficit targets. Two slices for a sandwich add ~138 calories before fillings — usually under 10% of a 1,500-calorie target. The challenge is cumulative: bread at breakfast, lunch, and a snack can add 300-400 calories before you account for anything else. See how bread totals stack against your full daily budget with the TDEE calculator.

Blood sugar: White bread’s high glycemic index (GI ~75) produces a rapid glucose spike. Whole grain, rye, and sprouted grain breads have lower GIs (roughly 50-65) and more fiber, both of which blunt the rise. Pairing any bread with protein, fat, or non-starchy vegetables further slows gastric emptying and smooths the glucose curve. For a deeper look at how bread meals score, read our guide to glycemic load explained.

Muscle building / high protein: Bread contributes to carb intake but is not a meaningful protein source on its own. Opt for higher-protein fillings and track overall daily protein targets — not just per-meal bread calories.

The hidden calorie trap

Bread itself is straightforward to track. What trips people up is the full combination: two slices of sourdough, a tablespoon of butter, and deli turkey can total 350-400 calories, roughly double what the bread alone would suggest. Logging the slice without the spread understates intake by 30-50% in a typical sandwich.

Photograph your plate — bread, spread, fillings, and all — and let CalEye log the full combination in seconds.