Written by Selina

Modified & Updated: 31 May 2024

Jessica Corbett

Reviewed by Jessica Corbett

Slices of toast jumping out of the toaster against yellow background.

Ah, toast, that humble yet versatile breakfast companion, has been a morning staple for as long as we can remember. It’s the perfect canvas for a variety of toppings, from classic butter and strawberry jam to avocado and poached eggs, and a cozy companion to our favorite morning brew. And here’s another tasty combination to try: french toast with drizzled honey.

Beyond its delightful crunch and comforting warmth, toast holds a wealth of nutritional value. To appreciate this everyday food, let’s dive into 19 toast nutrition facts that might surprise you.

Table of Contents

Caloric Content

A slice of white bread toast contains approximately 70 calories and 87 calories in a slice of whole wheat toast, making a light yet filling breakfast.

Carbohydrate Content

White toasts contain 12g of carbohydrates per slice, and wheat ones contain 15 g per slice.

Low in Protein

Though not a major source, toast does provide some protein – 2 g for white toast and 4.6 g for wheat. That said, you can always lather on some peanut butter and jelly, egg mayonnaise, or a Just Egg omelet for that extra protein boost.

Slices of toast bread and butter on wooden table
Image from Adobe Stock

Fiber Content

Though whole wheat toasts have higher amounts of calories and carbohydrates, they have much more fiber. A slice of white toast only has 0.5-0.6 g of fiber whereas whole wheat toast slices contain 3 times more, with 2.1 g per slice. Thanks to its fiber content, a slice of whole-grain toast can help you feel fuller for longer, aiding in appetite control.

Low in Fat

Most toasts contain minimal fat unless they’re made from high-fat bread, like brioche.

Mineral Value

Toasts offer small amounts of several minerals, iron (less than 1 mg), calcium (26 mg for white toast, 37 mg for whole wheat), and potassium (28.8 mg for white, and 92.4 mg for wheat).

Sodium Levels

Bread and, by extension, toast often contain added sodium, about 120-160 mg. Toast contains sodium for flavor and preservation purposes.

Sugar Levels

Although both white and wheat toast contains less than 2 g of sugar per slice, that does not mean they do not have an impact on blood sugar levels.

Impact on Blood Sugar

Consuming too much toast can cause a whirlwind for your blood sugar levels, especially when it spikes momentarily before crashing. And, the glycemic index of toast can vary. Whole grain toast has a lower glycemic index than white bread toast, making it a better choice for managing blood sugar levels.

french toast with honey syrup on wooden plate
Image from Adobe Stock

Enriched and Fortified Toast

Some bread is enriched or fortified with additional nutrients, such as folic acid and iron, which carry over when the bread is toasted.

Gluten-Free Options

For those with celiac disease or gluten sensitivity, gluten-free bread can be toasted to provide the same comforting crunch without the gluten.

Toast in All Diets

Toast can fit into a variety of dietary patterns, from vegan to ketogenic (when made from low-carb bread), making it a versatile food choice.

Toasts Digest Easily Than Non-Toasts

Toasting bread can make it easier to digest for some individuals, as the process breaks down some of the bread’s carbohydrates.

Toasts Contain Acrylamide

Darker toast contains more acrylamide, a chemical that forms during the toasting process. While it’s not harmful in small amounts, it’s generally recommended to aim for a light golden color.

Set of six slices toast bread isolated on white background
Image from Adobe Stock

Homemade vs. Store-Bought

It goes without saying that homemade bread toasts are healthier compared to store-bought ones. With homemade ones, you can control the ingredients and potentially enhance the nutritional profile compared to many store-bought options. And you can also play around with endless versatile ingredients to mix and match with your toast.

Final Word

In the end, the humble toast, with its quiet presence at our breakfast tables, offers more than just a crispy bite. It’s a source of essential nutrients, a vehicle for delicious toppings, and a comforting, warm start to our day. The next time you pop a slice of bread into the toaster, remember these toast nutrition facts and enjoy not just its taste, but also the health benefits it brings.

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