How many calories are in a slice of bread?

A typical slice weighs 40 to 50 grams and delivers around 90 to 130 calories. Most bread types sit at 220 to 260 kcal per 100 grams.

Does whole-grain bread have fewer calories than white bread?

No. Both are practically identical in calories. Whole-grain bread, however, provides far more fiber, B vitamins, and minerals, and has a lower glycemic index.

Which bread has the fewest calories?

Pumpernickel, at around 182 kcal per 100 grams, has the lowest calorie content among classic bread types. Its high water content and slow baking process make it especially dense and filling.

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Bread calorie comparison

Paul Hummel Last reviewed June 10, 2026 4 min read

Quick answer

Most bread types land between 220 and 260 kcal per 100 g (3.5 oz). Soft white toast bread reaches up to 280 kcal/100 g thanks to its higher fat and sugar content. Whole-grain bread has the same calorie count as white bread — but far more fiber and micronutrients.

Calories in different bread types

The calorie content of classic breads varies less than most people assume. The deciding factors are water content and ingredients. Pumpernickel — a dense, slow-baked German rye bread — has the highest water content and is therefore lower in calories. Toast bread (soft white sandwich bread) typically contains more fat and sugar than rye bread.

Type	Calories / fiber per 100 g
White bread (wheat)	244 kcal / 3 g
Whole-grain wheat bread	230 kcal / 7 g
Whole-grain rye bread	215 kcal / 8 g
Toast bread (sandwich bread)	280 kcal / 3 g
Wheat roll	268 kcal / 3 g
Pumpernickel	182 kcal / 9 g

A typical slice of bread weighs 40 to 50 g (1.4–1.8 oz) and delivers around 90 to 130 calories. An average wheat roll weighs 50 to 65 g and comes to 130 to 170 calories — about the same as two slices of whole-grain bread.

Nutrient profile compared

Calorie-wise, whole-grain and white bread are almost identical. The difference lies in fiber content and micronutrients. Per the German BLS food database, whole-grain bread delivers more B vitamins, magnesium, and iron per 100 grams. In its 10 dietary rules, the German Nutrition Society (DGE) recommends choosing the whole-grain option for cereal products.

Glycemic index compared

The glycemic index (GI) describes how strongly a carbohydrate-containing food raises blood sugar compared to glucose. The international GI tables by Atkinson et al. (2021) list white bread at around 75, whole-grain bread at around 70, and pumpernickel at around 50.

Bread as a breakfast calorie trap

A typical breakfast roll with butter (10 g), jam (20 g), and cheese (25 g) comes to 400 to 450 calories — close to a full main meal. For a balanced diet, the DGE recommends switching to whole-grain bread and portioning toppings deliberately.

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Sources

Bundeslebensmittelschlüssel (BLS) — Germany’s national food composition database. Max Rubner Institute. blsdb.de
Atkinson, F. S., et al. (2021). International Tables of Glycemic Index and Glycemic Load Values 2021. Am J Clin Nutr. PubMed
German Nutrition Society (DGE). The 10 DGE rules — whole-grain products. dge.de

This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.

Bread calorie comparison

Calories in different bread types

Nutrient profile compared

Glycemic index compared

Bread as a breakfast calorie trap

Start tracking calories with GymLog AI

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