💡 Quick Answer
One slice of white bread (29 g) has about 77 kcal and 2.6 g of protein; one slice of wheat or brown bread (29 g) about 79 kcal; one slice of whole-wheat bread (32 g) about 81 kcal. Two slices of white bread are about 154 kcal and 4 slices about 309 kcal (USDA, with USDA slice weights).
- Per 100 g: white 266 kcal, wheat 274 kcal, whole-wheat 252 kcal.
- 1 pav (about 40 g): 124 kcal.
- Add 1 teaspoon of butter: about 34 kcal more.
Portion calculator
58 g of white bread ≈ 5.1 g protein · 154 kcal
Scaled from the figures on this page. Brands and recipes vary.
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A slice of bread looks like nothing, and for one slice it is not much. But bread is eaten in twos and fours, with butter, jam, cheese or egg, so it is worth knowing what a slice really holds, and whether "brown" bread is any lighter than white. This page gives calories, protein, carbohydrate and fibre per 100 g and per slice for each type, plus a pav and bread with butter.
Bread Calories per 100 g by Type
| Bread (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| White bread | 100 g | 266 kcal | 8.8 g | 49.4 g | 3.3 g | 2.7 g |
| Wheat bread (brown-bread style, mixed flour) | 100 g | 274 kcal | 10.7 g | 47.5 g | 4.5 g | 4.0 g |
| Whole-wheat bread | 100 g | 252 kcal | 12.4 g | 42.7 g | 3.5 g | 6.0 g |
| Multigrain bread | 100 g | 265 kcal | 13.4 g | 43.3 g | 4.2 g | 7.4 g |
| Rye bread | 100 g | 259 kcal | 8.5 g | 48.3 g | 3.3 g | 5.8 g |
| Sprouted wheat bread | 100 g | 188 kcal | 13.2 g | 33.9 g | 0.0 g | 5.3 g |
| White bread, toasted | 100 g | 290 kcal | 9.0 g | 54.5 g | 4.0 g | 2.9 g |
| Dinner roll, plain (pav-style) | 100 g | 310 kcal | 10.9 g | 52.0 g | 6.5 g | 2.0 g |
Source: USDA FoodData Central (SR Legacy), IDs 174924, 172686, 172688, 168013, 172684, 171850, 174925 and 172793. USDA has no entry for Indian brown bread; "wheat bread" (mixed wheat and refined flour) is the closest match. Indian packaged breads vary, so check the label.
Per 100 g the differences between breads are smaller than the labels suggest. White bread has 266 kcal, wheat ("brown") bread 274 kcal, whole-wheat bread 252 kcal and multigrain 265 kcal. The real difference is in protein and fibre: whole-wheat bread has 12.4 g of protein and 6 g of fibre per 100 g, against 8.8 g and 2.7 g for white. Toasting does not remove calories; it removes water, so toasted bread has more calories per 100 g (290 kcal) but the same per slice. A plain dinner roll, the closest USDA match to pav, is 310 kcal per 100 g because rolls are richer in fat and sugar.
Bread Calories per Slice and for 2, 4 Slices
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| White bread, 1 slice | 1 slice, 29 g | 77 kcal | 2.6 g | 14.3 g | 1.0 g | 0.8 g |
| White bread, 2 slices | 2 slices, 58 g | 154 kcal | 5.1 g | 28.7 g | 1.9 g | 1.6 g |
| White bread, 4 slices | 4 slices, 116 g | 309 kcal | 10.3 g | 57.3 g | 3.9 g | 3.1 g |
| Wheat (brown) bread, 1 slice | 1 slice, 29 g | 79 kcal | 3.1 g | 13.8 g | 1.3 g | 1.2 g |
| Wheat (brown) bread, 2 slices | 2 slices, 58 g | 159 kcal | 6.2 g | 27.6 g | 2.6 g | 2.3 g |
| Whole-wheat bread, 1 slice | 1 slice, 32 g | 81 kcal | 4.0 g | 13.7 g | 1.1 g | 1.9 g |
| Whole-wheat bread, 2 slices | 2 slices, 64 g | 161 kcal | 8.0 g | 27.3 g | 2.2 g | 3.8 g |
| Multigrain bread, 1 slice | 1 slice, 26 g | 69 kcal | 3.5 g | 11.3 g | 1.1 g | 1.9 g |
| 1 pav (small roll) | 1 pav, about 40 g | 124 kcal | 4.3 g | 20.8 g | 2.6 g | 0.8 g |
| 1 slice white bread + 1 tsp butter | 33.7 g (29 g bread + 4.7 g butter) | 111 kcal | 2.6 g | 14.3 g | 4.8 g | 0.8 g |
Source: USDA FoodData Central (SR Legacy): slice weights are USDA's for each bread (29 g white, 32 g whole-wheat, 26 g multigrain); Indian slices are typically 25 to 35 g, so check your pack. The pav weight (40 g) is our assumption, using USDA dinner roll values. Butter is USDA 173410 at 4.7 g a teaspoon.
The slice weights matter more than the type. One slice of white bread (29 g) has 77 kcal and 2.6 g of protein, a slice of brown or wheat bread 79 kcal, and a heavier slice of whole-wheat (32 g) 81 kcal. Two slices come to about 154 to 161 kcal, and a four-slice sandwich breakfast about 309 kcal before fillings. One pav (about 40 g) is about 124 kcal. Add a teaspoon of butter and a slice goes from 77 to 111 kcal.
Is Brown Bread Healthier Than White?
Only if it is actually whole grain. Many Indian "brown breads" are mostly refined flour coloured with caramel, and they behave like white bread. Check the ingredient list: the first ingredient should be whole wheat flour (atta), not refined wheat flour (maida). A whole-wheat loaf has more fibre (6 g per 100 g against 2.7 g) and more protein, which fills you up more for similar calories. Multigrain on the label does not guarantee whole grain either. If you are watching weight, choose a loaf with 6 g or more fibre per 100 g, and count slices rather than assuming bread is "light".
Bread for Weight Loss, Diabetes and Muscle Gain
- Weight loss: two slices of whole-wheat bread (about 161 kcal) with an egg or paneer filling make a reasonable breakfast. The bread is rarely the problem; butter, cheese, mayonnaise and sweet spreads are.
- Diabetes: bread raises blood sugar fairly quickly, especially white. Whole-grain, smaller portions and protein alongside help; ask your doctor for personal advice.
- Muscle gain: bread is a convenient carbohydrate with a small amount of protein. Pair it with eggs, curd or peanut butter: see omelette calories and protein for a bread omelette.
Bread vs Roti and Other Staples
A slice of white bread is 77 kcal, and a medium chapati is roughly 100 kcal, so two slices are close to one roti in calories but with less fibre and protein than a whole-wheat chapati. See calories in chapati and calories in paratha for the roti side, and calories in pav bhaji for the pav in context. If you want more protein at breakfast, see high-protein Indian breakfast ideas, and set a protein target with the protein calculator. The nutrition hub lists every food page.
Frequently Asked Questions
How many calories are in 1 slice of white bread?
About 77 kcal for a 29 g slice, with 2.6 g of protein and 14.3 g of carbohydrate (USDA).
How many calories are in 2 slices of bread?
About 154 kcal for white, 159 kcal for wheat or brown and 161 kcal for whole-wheat bread, before butter or fillings.
How many calories are in 1 slice of brown bread?
About 79 kcal for a 29 g slice of wheat bread, and 81 kcal for a 32 g whole-wheat slice. Check your pack for the slice weight.
How many calories are in 1 pav?
About 124 kcal for a pav of 40 g, using USDA dinner roll values. Bakery pav varies in size and fat.
How many calories are in bread and butter?
One slice of white bread with a teaspoon of butter is about 111 kcal. Each extra teaspoon of butter adds about 34 kcal.
Is brown bread lower in calories than white bread?
Not necessarily: wheat ("brown") bread has 274 kcal per 100 g against 266 kcal for white, and whole-wheat bread 252 kcal. The benefit is fibre and protein, and only if the bread is truly whole grain.
Sources: USDA FoodData Central (SR Legacy): white bread (174924), wheat bread (172686), whole-wheat bread (172688), multigrain bread (168013), rye bread (172684), sprouted wheat bread (171850), toasted white bread (174925), plain dinner roll (172793) and salted butter (173410), with USDA slice weights. The pav weight is an assumption; the roti figure of roughly 100 kcal for a medium chapati is from our chapati page. Values are typical, not lab results for your loaf.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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