French toast calories come to 149 for one slice (65 g) and 229 per 100 g, based on homemade toast made with 2% milk. The number to notice is the split: carbs and fat each supply a little over two fifths of the calories, while protein brings only 14%. Toppings come on top of that.
149kcal
1 slice · 65 g, homemade, made with 2% milk
14%protein
5 gProtein
16 gCarbs
7 gFat
How to burn off 149 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Homemade, made with 2% milk · per 65 g
Calories
149 kcal
Protein
5 g
Carbohydrate
16.2 g
Fat
7 g
Saturated fat
1.8 g
Cholesterol
75 mg
Sodium
311 mg
Potassium
87 mg
Iron
1.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
French toast: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 slice (65 g)
149
5 g
16.3 g
7 g
311 mg
7%
Frozen ready-to-heat (59 g)
126
4.4 g
18.9 g
3.6 g
292 mg
6%
100 g
229
7.7 g
25 g
10.8 g
479 mg
11%
3 × 1 slice (65 g)
447
15 g
934 mg
5 × 1 slice (65 g)
744
25 g
1,557 mg
Two slices make a 298-calorie plate
One slice of homemade french toast weighs about 65 g and lands at 149 calories, roughly 7% of a 2,000-calorie daily value. Almost nobody stops at one. A plate of two slices is 130 g and 298 calories, and that is before butter or syrup touches it.
The total climbs in a straight line. Three slices, 195 g, reach 447 calories. Five slices, the brunch-buffet portion at 325 g, come to 744 calories. That is the same slice repeated, so the easiest lever you have is the count on the plate, not the recipe.
Protein grows with it, but slowly. Two slices give 10 g of protein, three give 15 g, and five give 25 g. If you want a breakfast that holds you until lunch, two slices with a protein-rich side does more than a third slice. BodyPal can log french toast from a photo, which helps when the stack is taller than you planned.
Carbs and fat split the calories almost evenly
Per 100 g, french toast carries 25 g of carbs, 10.8 g of fat and 7.7 g of protein. Turned into calories, that is 44% from carbs, 43% from fat and 14% from protein. The bread brings the carbs; the egg batter and the pan fat bring most of the rest.
That fat share is what separates french toast from plain toast. A soaked slice absorbs egg and milk, then picks up whatever fat sits in the pan. Saturated fat is 2.7 g per 100 g, a modest figure for a fried breakfast, and cholesterol reaches 116 mg per 100 g because of the eggs.
Protein is the weak row. One slice gives 5 g, about 10% of the daily value, which is decent for bread but light for a full meal. Read french toast as a carb-and-fat breakfast with some egg protein, not as an egg dish.
Sodium adds up faster than the calories
A single slice holds 311 mg of sodium, 14% of the daily value, while its calories are only 7% of the day. Per 100 g the sodium is 479 mg, or 21% of the daily value. Sodium grows at about twice the pace of calories, measured against the daily values.
Stack the slices and it shows. Two slices carry 623 mg of sodium, three carry 934 mg, and five carry 1,557 mg. Most of that comes from the bread itself plus any salt in the batter, so it is there before bacon or sausage joins the plate.
If you watch sodium, keep the side dishes low in salt. Fruit, plain yogurt or eggs cooked without added salt fill out the plate without pushing the sodium row higher. A salty breakfast meat next to three slices can take a large share of the day in one sitting.
Frozen slices are lighter on fat
Frozen ready-to-heat french toast comes in at 126 calories for a 59 g piece, compared with 149 for a 65 g homemade slice. The bigger gap is in the fat: 3.6 g for the frozen piece against 7 g for homemade. Frozen slices lean harder on carbs, with 18.9 g against 16.3 g.
Protein drops a little too, to 4.4 g, and sodium sits at 292 mg, or 13% of the daily value. Fiber is low at 0.6 g. Brands such as Aunt Jemima sell both slices and sticks, so check the box for the piece size, since a stick is not a slice.
Homemade gives you control. A thinner film of fat in the pan and a measured pour of syrup keep the plate close to the base numbers. The topping is usually where a 298-calorie plate turns into something much larger, so measure the syrup and treat butter as a choice, not a default.
How does french toast compare?
Here is how french toast compares with shrimp toast, a bacon sandwich and avocado salad, per 100 g and per usual serving.
Verdict: For a lighter fried bread, french toast beats the bacon sandwich clearly: 229 against 382 calories per 100 g, and 479 mg of sodium against 1,090 mg. Shrimp toast is a near tie at 222 calories per 100 g, so pick by sodium, and if you want real savings, avocado salad at 54 calories per 100 g is the low-calorie side.
Most popular french toast brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Aunt Jemima Cinnamon French Toast2 slices · 118 g178 kcal
2Aunt Jemima Homestyle French Toast2 slices · 118 g178 kcal
4Signature Select French Toast Bread1 slice · 32 g281 kcal
5Thomas' Maple French Toast Swirl Bread1 slice · 32 g312 kcal
These are frozen, ready-to-heat products rather than pan-fried homemade french toast, so their label numbers run higher or lower than the recipe figure above depending on the bread and syrup used. Source: manufacturer labels / USDA FoodData Central.
French toast FAQs
How many calories are in a slice of french toast?
About 149 calories in one 65 g slice of homemade french toast. A frozen ready-to-heat slice is close at 126 calories.
Is french toast good for weight loss?
One slice of french toast is 149 calories with 5.0 g protein and 7.0 g fat, and per 100 g it is 229 calories.
French toast vs shrimp toast: which has fewer calories?
Per 100 g, shrimp toast is 222 calories against 229 for french toast, a difference of about 7 calories.
How much protein is in french toast?
A 65 g slice of french toast has about 5.0 g of protein and 16.3 g of carbs. Per 100 g that is 7.7 g protein.
What are the nutrition facts for one slice of french toast?
One 65 g slice of homemade french toast has 149 calories, 5 g of protein, 16.3 g of carbs, 7 g of fat and 311 mg of sodium. The sodium is 14% of the daily value.
How many calories are in 5 slices of french toast?
Five slices of homemade french toast, about 325 g, come to 744 calories. They also bring 25 g of protein and 1,557 mg of sodium, before any syrup or butter.
How many calories are in one piece of frozen french toast?
One frozen ready-to-heat piece of 59 g has 126 calories. It carries 3.6 g of fat, 18.9 g of carbs, 4.4 g of protein and 292 mg of sodium.
How many calories are in a typical plate of french toast?
A plate of two slices has 298 calories and three slices have 447 calories. Syrup, butter and sides add to that, so the toppings often decide the final total.
How many calories does french toast have per 100 g?
Homemade french toast has 229 calories per 100 g, with 7.7 g of protein, 25 g of carbs and 10.8 g of fat. That is 11% of a 2,000-calorie daily value.
