White Bread
Every 100 g of White Bread contains 265 kcal and 46.3 g of available carbohydrate. Its glycemic index is 70 (High), the average of 24 studies in the International GI Tables (Atkinson 2021). A typical 50 g portion has a glycemic load of 16.2 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
White bread is digested quickly; eat it with eggs, low-fat cheese or hummus rather than on its own or with jam.
Best preparation methods
Choose sourdough or wholegrain bread as an alternative when you can, and limit the number of slices per meal.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 265 kcal | 132.5 kcal |
| Protein | 9 g | 4.5 g |
| Carbohydrate | 49 g | 24.5 g |
| Available carbohydrate | 46.3 g | 23.1 g |
| Fat | 3.2 g | 1.6 g |
| Dietary fibre | 2.7 g | 1.4 g |
| Insulin index | 100 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 12 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is White Bread good for weight loss?
It can fit a balanced plan with portion control: a 50 g portion gives 132 kcal, and what matters most is your total daily intake and the rest of the meal.
How does White Bread affect blood sugar?
Its glycemic index is 70 (High) according to Atkinson 2021. A typical 50 g portion has a glycemic load of 16.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of White Bread?
A typical 50 g portion of White Bread provides about 132 kcal, 4.5 g protein, 24.5 g carbohydrate, 1.6 g fat and 1.4 g fibre.
Approved value: average of 24 studies (range 40–88), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.