Foods · Bread and baked goods
Calories in white bread
White bread: about 290 calories per 100 g. A portion of 1 cup, crumbs (45 g) has about 131 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 290 | 9 g | 54.5 g | 4 g |
| 1 oz | 28 g | 82 | 2.6 g | 15.5 g | 1.1 g |
| 1 cup, crumbs | 45 g | 131 | 4.1 g | 24.5 g | 1.8 g |
| 1 cup, cubes | 42 g | 122 | 3.8 g | 22.9 g | 1.7 g |
| 1 slice, large | 27 g | 78 | 2.4 g | 14.7 g | 1.1 g |
| 1 slice crust not eaten | 11 g | 32 | 1 g | 6 g | 0.4 g |
Where the calories come from
- Protein 12%
- Carbs 75%
- Fat 12%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 290 kcal |
| Protein | 9 g |
| Carbohydrate | 54.5 g |
| of which sugars | 6.2 g |
| Fibre | 2.9 g |
| Fat | 4 g |
| of which saturated | 0.8 g |
| Cholesterol | 1 mg |
| Sodium | 537 mg |
| Potassium | 131 mg |
| Calcium | 119 mg |
| Iron | 3.3 mg |
| Water | 30.4 g |
How it compares with other bread and baked goods
Among the 12 bread and baked goods listed on this site, white bread ranks number 5 from the lowest in calories per 100 g, and number 5 from the highest in protein per 100 g.
Fewer calories per 100 g
- Pita bread 275 cal
- Bagel 264 cal
- Whole-wheat bread 252 cal
More calories per 100 g
- Flour tortilla 297 cal
- Waffles 298 cal
- Chocolate cake 389 cal
What 131 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of white bread (1 cup, crumbs, 131 calories) equals about 29 minutes of walking or 14 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Bread, white, commercially prepared, toasted”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in white bread (1 cup, crumbs)?
About 131 calories (≈). That is 1 cup, crumbs (45 g) of white bread, using the USDA reference value of 290 calories per 100 g.
How many calories are in 100 grams of white bread?
About 290 calories (≈). One ounce (28 g) is about 82 calories.
How much protein is in white bread?
9 g per 100 g, and about 12% of its calories come from protein (≈). A portion of 1 cup, crumbs has about 4.1 g.
Source
- USDA FoodData Central, SR Legacy: Bread, white, commercially prepared, toasted (FDC ID 174925)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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