Toast bread calories come to 73 for one medium slice (25 g) of white bread, toasted, and 293 per 100 g. The thing to notice is how much slice size moves the total: a thin slice is 64, a large one 114. Carbs supply 74% of those calories, and a medium slice carries only 2.6 g of protein.
73kcal
1 medium slice · 25 g, white bread, toasted
14%protein
2.6 gProtein
14 gCarbs
1 gFat
How to burn off 73 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
White bread, toasted · per 25 g
Calories
73 kcal
Protein
2.6 g
Carbohydrate
13.5 g
Fat
1 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
124 mg
Potassium
32 mg
Iron
0.9 mg
Source: USDA FoodData Central
🛡️
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 →
Toast bread: 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 medium slice (25 g)
73
2.6 g
13.5 g
1 g
124 mg
4%
1 large slice (39 g)
114
4 g
21.1 g
1.5 g
193 mg
6%
1 thin slice (22 g)
64
2.3 g
11.9 g
0.9 g
109 mg
3%
100 g
293
10.4 g
54.1 g
3.9 g
495 mg
15%
3 × 1 medium slice (25 g)
220
7.8 g
371 mg
5 × 1 medium slice (25 g)
366
13 g
619 mg
Slice size swings toast from 64 to 114 calories
One medium slice of toasted white bread weighs 25 g and lands at 73 calories. A thin slice of 22 g drops to 64, while a large 39 g slice climbs to 114. That gap matters more than most people expect, because a large slice is roughly half again as much as a medium one. If you buy thick-cut loaves, such as the Texas toast from Sunbeam or Mrs Baird's, check the slice weight on the bag before you log it.
Few people stop at one slice. Two medium slices come to 147 calories, three reach 220, and five, the kind of stack that lands next to a big weekend brunch, hit 366. Sodium climbs in step: 248 mg for two slices, 371 mg for three and 619 mg for five. None of that counts butter, jam or anything else you spread on top.
The simplest fix is to weigh one slice from your usual loaf once. After that, logging is just counting slices, and the totals above do the math for you. If weighing feels like a chore, BodyPal can log the toast from a photo of your plate.
Three quarters of the calories in toast are carbs
Carbohydrate supplies 74% of the calories in toast, protein 14% and fat 12%. Per 100 g that means 54.1 g of carbs, 10.4 g of protein and just 3.9 g of fat, with saturated fat at 0.9 g. Plain toast is a low-fat food. It is, first and last, a starch.
Fiber is modest at 2.5 g per 100 g, or 0.6 g in a medium slice. Sugars sit at 5.9 g per 100 g, which comes to 1.5 g per medium slice. Neither number is high, so white toast is not a sweet food, but neither helps it keep you full on its own. Cholesterol is zero, which is what you would expect from bread.
Protein is the weak spot. A medium slice gives 2.6 g, about 5% of the daily value, and even a large slice only reaches 4 g. If you want breakfast to hold you until lunch, the toast needs a partner that brings the protein the bread does not.
Sodium adds up faster than calories
White toast carries 495 mg of sodium per 100 g, which is 22% of the daily value. The same 100 g covers 15% of daily calories. Gram for gram, then, toast spends more of your sodium budget than your calorie budget. That is typical of bread, and it is easy to miss because toast rarely tastes salty.
One medium slice holds 124 mg, or 5% of the daily value. A large slice has 193 mg, 8% of the day, and a thin slice has 109 mg. Five medium slices reach 619 mg before any salted butter, cheese or ham goes on top, and those toppings often bring more sodium than the bread itself.
If you watch sodium, count the bread along with whatever sits on it. Unsalted spreads, fresh fruit, avocado or eggs keep the total in check far better than cured meats or processed cheese slices. The bread is a steady, predictable number; the toppings are where the day can quietly run away from you.
Toast works best as the base, not the whole meal
At 73 calories for a medium slice, toast is a light base that leaves plenty of room for what goes on it. Its low protein and modest fiber are the reasons to build on it rather than eat it plain. Think of the slice as the plate, and the topping as the food that does the real work.
Eggs, cottage cheese, Greek yogurt or nut butter close the protein gap, and tomato, cucumber or fruit add volume for very few calories. Butter, jam and honey add calories without adding much protein, so they are the toppings to measure if you track closely. A thin scrape and a generous smear can differ more than a thin slice and a large one.
Toast also fits easily into the rest of the day: a slice beside soup, a slice under a fried egg, a couple of slices with a salad. Sweet French toast loaves and swirl breads, like the ones from Aunt Millie's or Brenner Brothers, are a different case because the recipe and slice weight change, so log those by their own label rather than by these numbers.
How does toast bread compare?
Here is how toast stacks up against plain bread, wheat bread and whole grain bread, per 100 g and per usual serving.
Verdict: Whole grain bread is the better pick for staying power, with 13.4 g of protein per 100 g and 69 calories for a 26 g slice. If you only count calories per gram, wheat bread is lowest at 254 per 100 g, and toast reads higher than all three mainly because a toasted slice has lost water, not because toasting adds energy.
Most popular toast bread brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Signature Select French Toast Bread1 slice · 32 g281 kcal
Store labels count the untoasted slice, and Texas toast cuts are thick (39 to 49 g), so their per-slice numbers run above a 25 g toasted slice. Source: manufacturer labels / USDA FoodData Central.
Toast bread FAQs
How many calories are in a slice of toast?
A medium slice of white toast is 73 calories at 25 g. A large or thick slice at 39 g is 114 calories.
Is toast good for weight loss?
Per 100 g toast has 293 calories, 10.4 g protein and 2.5 g fiber, and one 25 g slice is 73 calories with 2.6 g protein.
Does toast have more calories than bread?
Per 100 g toasted white bread is 293 calories against 267 for plain bread, because toasting drives off water. A slice also weighs less after toasting, so one slice stays near 73 calories.
How many carbs are in toast?
A 25 g slice has 13.5 g carbs, of which 0.6 g is fiber. Per 100 g that is 54.1 g carbs.
How much does a slice of toast weigh?
A medium slice of toasted white bread weighs 25 g and has 73 calories. A thin slice is 22 g at 64 calories, and a large slice is 39 g at 114. Thick Texas toast loaves can run heavier, so check the label.
How many calories are in two pieces of toast?
Two medium slices of toast come to 147 calories, with 5.2 g of protein and 248 mg of sodium. Three slices reach 220 calories. Butter, jam and other toppings come on top of these totals.
How many calories are in 100 g of toasted bread?
Toasted white bread has 293 calories per 100 g, about 15% of the daily value. That weight also carries 54.1 g of carbs, 10.4 g of protein, 3.9 g of fat and 495 mg of sodium.
How many calories are in one large slice of toast?
One large slice of toast (39 g) has 114 calories, about 6% of the daily value. It brings 21.1 g of carbs, 4 g of protein and 193 mg of sodium, so log it separately from a medium slice.
Is a thin slice of toast much lower in calories?
A thin slice of toast (22 g) has 64 calories, against 73 for a medium slice. The gap is small per slice, but it grows if you eat several slices at a time or toast every day.
