How many calories are in a whole grain piece of toast?

Quick Answer

A 1-ounce slice of whole grain bread contains about 70-80 calories. So a typical slice of whole grain toast (around 1-1.5 ounces) contains roughly 80-120 calories. The exact calorie count depends on the brand and thickness of the bread. Whole grain bread tends to be slightly higher in calories than white bread due to its higher fiber and nutrient content.

Calculating Calories in Toast

To determine the calories in a piece of toast, you need to know:

  • The weight (ounces) of one slice of the bread
  • The calories per ounce of the bread

Most bread packaging lists the calories per slice and/or calories per ounce. If you only know the calories per slice, you can divide by the weight of one slice to get the calories per ounce.

For example:

Bread Calories per slice Weight per slice Calories per ounce
Brand A Whole Wheat Bread 80 calories 1 oz 80 calories
Brand B Multigrain Bread 100 calories 1.5 oz 67 calories

Once you know the calories per ounce, you can multiply by the weight of your slice of toast to get the total calories.

For example, if you toast a 1.5 ounce slice of the Brand B Multigrain Bread, the calorie calculation would be:

1.5 oz slice x 67 calories/oz = 101 calories

So that 1.5 ounce slice of multigrain toast would contain approximately 101 calories.

Calories in Different Types of Bread

The number of calories in toast depends largely on the type of bread:

White Bread

White bread tends to be on the lower calorie end, with an average of 60-70 calories per ounce. Calorie counts can range from 40-110 calories per ounce depending on the brand.

For example, a 1-ounce slice of basic white sandwich bread may contain around 60 calories. So a piece of white toast might have 60-90 calories.

Wheat Bread

Wheat bread is similar in calories to white bread, averaging 65-80 calories per ounce. Some wheat breads are closer to white bread, while others contain added grains and lean closer to multigrain.

Whole Wheat Bread

Whole wheat bread is made with the entire wheat berry, including the nutrient-rich germ and bran. It contains a bit more calories than regular wheat bread, averaging 70-80 calories per ounce.

A slice of whole wheat toast may have 80-120 calories.

Multigrain Bread

Multigrain bread can vary in calorie content due to the different combinations of grains used. On average, multigrain breads contain 70-90 calories per ounce. Some higher protein versions may be over 100 calories.

So for a typical 1-1.5 ounce slice, a multigrain toast could range from 100-140 calories.

Sourdough Bread

Sourdough goes through a longer fermentation process, which creates a dense and chewy texture. It averages around 90-110 calories per ounce.

A sourdough toast might contain about 110-160 calories.

Rye Bread

Rye bread has a low glycemic index and is higher in fiber than wheat bread. It averages about 80-90 calories per ounce.

A slice of rye toast can have 100-130 calories.

Pumpernickel Bread

Pumpernickel is made from coarsely ground rye berries and contains lots of rye fiber. It’s relatively high in calories, with around 100-110 calories per ounce.

A slice of pumpernickel toast may contain 150-170 calories.

Gluten-Free Bread

Gluten-free bread is made without wheat, rye or barley. It’s often lower in calories than regular bread, with an average of 60-70 calories per ounce.

Gluten-free toast can range from about 80-110 calories per slice.

Nutritional Differences Based on Bread Type

The calories in toast come mainly from carbohydrates and a small amount of protein and fat.

Here is a comparison of the main nutrients in a 1-ounce slice of different toast types:

Type Calories Carbs Protein Fat Fiber
White bread toast 60 13g 2g 1g 1g
Wheat toast 70 15g 3g 1g 2g
Whole wheat toast 80 15g 4g 1g 3g
Multigrain toast 80 15g 4g 1g 3g
Sourdough toast 100 20g 4g 1g 2g
Rye toast 85 17g 3g 1g 4g
Pumpernickel toast 110 23g 4g 1g 4g
Gluten-free toast 60 13g 1g 1g 2g

As you can see, the main factors affecting calories are:

  • Grain type – Rye and pumpernickel are higher in calories than wheat.
  • Processing – More processed white bread is lower in calories than nutrient-rich whole grains.
  • Fiber content – Bread with more fiber from bran and germ tends to be higher in calories.

So when choosing a bread for lower calorie toast, look for lighter wheat breads or gluten-free options. For higher nutritional value, opt for whole grain varieties.

Factors That Alter Calories in Toast

Aside from the base bread type, other factors can increase the calories and nutrients in your toast:

Butter or Spreads

Adding butter, jam, peanut butter or other spreads will significantly increase the calorie count. For example:

  • 1 tbsp butter: 100 calories
  • 1 tbsp peanut butter: 90 calories
  • 1 tbsp jam or jelly: 50 calories

Oil or Margarine

Oiling the bread or using margarine instead of butter cuts a few calories, but not by much. You still end up adding around 80-90 calories per tablespoon.


Mashed avocado makes a fresh and healthy toast topping. One ounce (about 2 tbsp) of avocado has around 50 calories.


Adding an ounce of cheddar or Swiss cheese tacks on another 110-120 calories. Opt for low-fat cheese slices to cut that number down.

Meat, Egg or Bacon

Protein-packed toast toppings like eggs, bacon or deli meat can add 100 calories or more per ounce. Go easy on portion sizes of these foods.

Toasting Duration

The longer you toast the bread, the more calories become available as the starch changes structure. However, the difference is fairly minor, only increasing calories by 5-10%.

Thicker Slices

Using extra thick slices of artisan bread can make the toast up to 50% higher in calories than a regular slice. Pay attention to serving sizes.

Additional Ingredients

Breads with added ingredients like nuts, seeds, dried fruit or potatoes tend to be higher in calories. Check the nutrition labels when available.

Healthiest Ways to Eat Toast

Here are some tips for lightening up your toast and making it a healthier breakfast choice:

– Pick whole grain or sprouted bread over white varieties.

– Opt for healthier toppings like avocado, hummus, tomato or low-sugar fruit spreads.

– Limit butter and oils or use sparingly.

– Go easy on high-calorie meats, cheeses and butters.

– Read labels and look for lower calorie bread options.

– Get a small toaster oven and use lower settings when possible.

– Toast your bread just until crispy golden brown, not burnt black.

– Measure your serving size and stick to 1-2 slices per serving.

– Combine toast with protein rich foods like eggs or Greek yogurt.

General Guidelines

To summarize, here are some general guidelines for the calories in different types of toast:

– White bread toast: 60-90 calories

– Wheat toast: 70-100 calories

– Whole grain toast: 80-120 calories

– Sourdough toast: 100-160 calories

– Multigrain toast: 100-140 calories

– Rye toast: 100-130 calories

– Pumpernickel toast: 150-170 calories

– Gluten-free toast: 80-110 calories

The more fiber and nutrients in the bread, the more calories it will contain. Pay attention to serving sizes, and limit high-calorie spreads and toppings to keep toast light.

With wise choices, toast can be a healthy part of your breakfast or snack!


The calories in a piece of toast can range quite a bit from 60 to 170 calories depending on the type and size of the bread. Toast made from nutrient-dense whole grain breads tends to be higher in calories than white bread, but provides more nutritional benefits. When tracking your calories, be sure to account for any additional toppings like butter, avocado or cheese that can significantly increase the total. With a little planning and moderation, toast can fit into most any healthy diet.

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