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Is Toasted Bread Healthy? Nutrition Facts
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We have all heard conflicting information about bread and whether or not we should eat it. In this article, we will set the record straight on whether toasting bread is healthy for you.
Toasted bread is a versatile and tasty carbohydrate choice, whether paired with eggs in the morning or eaten with a sandwich at lunch or dinner time. It can be topped with jelly, jam, butter, nut butter, avocado, and more. The options are endless.
In this article, we will dive into the information regarding the health benefits and drawbacks of toasted bread and the healthiest way to include it in your diet. Read on to learn more!
Is Toasted Bread Healthy?
Toasted bread is unhealthy because it is high in calories, added sugar, and carbohydrates. In addition, depending on the type, it can be low in fiber. However, it can still be a part of a balanced diet with a few considerations to make your toast healthy.
Is Toast and Eggs a Healthy Breakfast?
Toast and eggs is a filling and nutrient-dense combination for breakfast that can keep you energized all day long. When deciding what to have for breakfast, it is essential to combine whole grains, protein, and a source of healthy fat.
Choose multi-grain, whole-wheat, or whole-grain bread and pair it with eggs cooked in a small amount of extra virgin olive oil. For even more protein and healthy fats, pair it with some sliced avocado. Yum!
Does Toast Have Fiber?
Toast does provide some dietary fiber. However, according to the United States Department of Agriculture (USDA) Food Database, white toast has only about a gram of fiber per slice.
This is why we would recommend choosing whole-grain or wheat versions to increase fiber, which is essential to promote healthy digestion, improve bowel regularity, control blood sugar levels, and more.
The Mayo Clinic recommends consuming between 21 and 38 grams of fiber per day, depending on your age and gender.
Toasted White Bread Nutrition Facts
Let’s talk more in-depth about the nutritional information of toasted plain bread that does not have whole wheat.
Nutritional value (per 100g)
| Calories/Nutrient (per 100g) | Amount |
| Calories (kcal) | 400 |
| Sodium (mg) | 333 |
| Net Carbs (g) | 74.4 |
| Fiber (g) | 2.2 |
| Sugar (g) | 13.3 |
| Total Fat (g) | 7.78 |
| Fatty acids, total saturated (g) | 2.2 |
| Protein (g) | 8.89 |
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2145976/nutrients
High in calories
When calculating how many calories are in a slice of bread, it is important to note that one slice is about 45 grams.
The toast is plain simple bread exposed to heat, so we are essentially discussing the nutrition of the bread and toppings used.
Moderate amount of proteins
Toasted white bread contains a moderate amount of protein, with just over 2 grams per slice.
Protein is important for muscle maintenance, growth, and repair. Additionally, protein is made up of amino acids that work in every chemical reaction in the body.
To increase the protein content of your toasted bread, top it with peanut butter, almond butter, eggs, avocado, or lean meat.
High in carbohydrates and added sugars
When you eat toast, it tends to be high in carbs and sugars. However, fiber, protein, and fat can help slow down the digestion and absorption of the sugars and carbohydrates in the bread, making it less likely to cause your blood sugars to spike and then crash.
Additionally, when choosing bread at the grocery store (whether commercial or fresh bread), look for a lower-sugar option with just 1–2 grams.
The American Heart Association recommends that women consume no more than 6 teaspoons or 25 grams of added sugar daily, whereas men should limit their added sugar consumption to no more than 9 teaspoons or 36 grams daily.
Low amount of fibers
For the example of white bread that we are looking at in this article, it has a small amount of fiber. In fact, it has just a gram of fiber per slice of bread. Whole-wheat toast will have a higher amount of dietary fiber.
Additionally, pair your toasted bread with a piece of fresh fruit to boost the fiber even more.
Healthy Way to Toast Bread
The best way to toast bread is to skip the butter that is high in saturated fat and instead toast in a pan on low heat with a very small amount of olive oil.
Do not let the toast burn too much, and then top it with some of the following nutritious options:
- Fruit spread with no sugar added
- Eggs
- Avocado slices
- Lean meat, such as turkey or chicken
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FAQs
Toasted bread is often bad for you because it is high in calories, added sugars, and low in fiber. However, bread can provide some vitamins and minerals, such as potassium, iron, and B vitamins.
Since it is high in calories and carbohydrates, toasted bread is not a good food choice for weight loss.
Toasted bread, when eaten in excessive amounts, can contribute to fat and weight gain because of carbohydrates, added sugar, and fats.
A Word From a Nutritionist
There are some ways to make your toast healthy by picking a healthier brand of bread. It is important to choose a bread that has “Whole Wheat Flour” or something similar in the ingredients list.
Low-calorie bread varieties are available, but they are often less filling and satisfying.
Additionally, the toppings matter in making your toasted bread nutritious, filling, and delicious. Avoid toppings high in saturated fat, such as bacon, butter, or sausage so that your bread remains healthy.
Conclusion
Toasted bread can contribute to weight gain if consumed in excessive amounts. Therefore, stick with no more than a slice or two each day and pair it with a protein source and healthy fat to promote satiety and fullness.
This powerful combination will also help control blood sugar levels, which is essential when consuming carbohydrates and sugars when you eat toasted bread.
Avoid topping your toasted bread with too much butter or margarine, and use peanut butter or another nut butter, fruit spread, or avocado to make your toast healthy and improve its nutritional value.
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