Bread is a staple food for many people. It’s convenient, versatile, and nutritious. But for people monitoring their carb intake, like those with diabetes or on low-carb diets, knowing the carb content of bread is important.
The Short Answer
On average, a regular slice of bread contains about 15 grams of carbs. This number can vary depending on the type and brand of bread. Sliced white bread typically has around 15-20 grams of carbs per slice. Whole wheat bread tends to have slightly more at 15-25 grams of carbs. Other bread varieties like sourdough, rye, and multigrain can range from 15-30 grams of carbs per slice.
What Counts as a Slice of Bread?
A regular slice of bread is generally considered one slice cut from a full loaf of bread. The size and thickness can vary between bread types and brands. For example:
- White bread – 1 slice is around 32g (1.1 oz)
- Whole wheat bread – 1 slice is around 35g (1.2 oz)
- Sourdough bread – 1 slice is around 60g (2 oz)
When looking at nutrition information, pay attention to the serving size listed for a slice of bread. It should tell you the weight in grams (g) or ounces (oz) that their nutrition data is based on.
Factors that Affect Carb Content
Several factors impact the carb content in bread:
Type of Flour
The main source of carbs in bread comes from the flour used. Bread made from 100% whole wheat flour will be higher in carbs than white bread made with refined flour. Whole wheat flour contains the entire wheat kernel while refined white flour has the bran and germ removed, leaving only the starchy endosperm.
Here are the average carb counts per 1/4 cup (30g) serving of different flours:
| Flour | Total Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|
| All-purpose (refined white) flour | 23 | 0.8 | 22.2 |
| Whole wheat flour | 24 | 3.6 | 20.4 |
| Rye flour | 23 | 3.5 | 19.5 |
| Sourdough whole wheat flour | 22 | 4 | 18 |
As you can see, whole grain flours like whole wheat, rye, and sourdough tend to have more fiber so the net carb count ends up being slightly lower than refined white flour.
Added Ingredients
Ingredients mixed into the dough besides the flour also impacts the carb count. Some breads have added sugar, milk, fruits, vegetables, nuts, seeds, and grains. These extra ingredients can raise the carbohydrate content per slice, so check the label for details on the ingredients.
Serving Size/Slice Thickness
If two types of bread contain 15g carbs per slice, but one slice is 25g while the other is 50g, the lighter slice will have less carbs per gram. Heavier slices or smaller loaves with thicker slices will have a higher density of carbs per gram. Compare the serving size when determining carb count.
Carb Content by Bread Type
Here is a breakdown of the typical carb content per slice for popular bread varieties:
White Bread
- Wonder Bread – 20g carbs
- Sara Lee Classic White – 15g carbs
- Oroweat Country White – 15g carbs
- Pepperidge Farm Farmhouse Hearty White – 20g carbs
Whole Wheat Bread
- Dave’s Killer Bread Whole Wheat – 17g carbs
- Ezekiel 4:9 Sprouted Whole Grain Bread – 15g carbs
- Arnold Whole Grains 100% Whole Wheat Bread – 24g carbs
- Pepperidge Farm 100% Whole Wheat – 18g carbs
Sourdough Bread
- San Francisco Sourdough – 19g carbs
- Milton’s Craft Bakers Multigrain Sourdough – 21g carbs
- Trader Joe’s Sourdough Bread – 16g carbs
Rye Bread
- Reuben’s Bakery Rye Bread – 18g carbs
- Mestemacher Organic Rye Bread – 19g carbs
- Oroweat Dark Rye Bread – 15g carbs
Multigrain Bread
- Arnold Whole Grains 100% Whole Wheat with Honey Oat – 25g carbs
- Pepperidge Farm 15 Grain Bread – 25g carbs
- Dave’s Killer Bread Good Seed – 13g carbs
Gluten-Free Bread
- Canyon Bakehouse 7 Grain Loaf – 18g carbs
- Schar Gluten Free Multigrain Bread – 7g carbs
- Udi’s Gluten Free Whole Grain Bread – 18g carbs
As you can see, carb content can really vary across different brands and types of bread. Your best bet is to look at the nutrition label on the specific loaf of bread you are eating to get the most accurate carb count per slice.
Tips for Reducing Carbs in Bread
Here are some tips if you’re looking to cut carbs when eating bread:
- Choose 100% whole grain breads which have more fiber and nutrients than white bread.
- Look for lower carb bread options like Ezekiel bread, Dave’s Killer Bread Light, or Franz Keto Bread.
- Pick a smaller slice or thin sliced bread to reduce carb density.
- Enjoy open-faced sandwiches with just one slice of bread.
- Use lettuce wraps, collard greens, or cabbage leaves instead of bread for sandwiches.
- Substitute half the bread flour with almond flour, coconut flour, or flax meal when baking.
Healthy Bread Choices
Even though bread is higher in carbs, it can still be included as part of a healthy diet. Some healthy bread options include:
- Sprouted grain breads – Made from whole grains that have started germinating, these have more nutrients and digest easier than regular whole wheat.
- Sourdough bread – The fermentation process creates prebiotic fiber for gut health.
- Seeded bread – Varieties with chia, flax, sunflower, pumpkin and sesame seeds add fiber, protein and healthy fats.
- Oat bran bread – Adds soluble fiber to support heart health and improve cholesterol levels.
- Mixed grain and vegetable breads – Things like cracked wheat, quinoa, carrots and beets boost the fiber and nutrient content.
When possible, look for breads without added sugars. Check the ingredients list to pick options without high fructose corn syrup, cane sugar, honey, etc.
With a few smart choices, bread can still be enjoyed as part of an overall balanced diet.
How Many Carbs Should I Eat Per Day?
The amount of carbs a person should eat daily can vary based on their gender, activity level, health status, and goals:
- The Dietary Guidelines for Americans recommend that adults get 45-65% of their daily calories from carbs. For a 2000 calorie diet, this equates to about 225-325g carbs per day.
- Low carb diets like the ketogenic diet restrict carb intake to under 50g per day to induce ketosis. The Atkins diet limits carbs to 20-25g per day in phase 1.
- For diabetics, carb intake is optimized when matched with medication, physical activity, and metabolic goals. Some consume 60-90g carbs at meals with 15-30g carb snacks.
- Athletes and highly active individuals can consume more carbohydrates to fuel their workouts. Endurance athletes often consume over 500g carbs daily.
The total amount of carbs depends a lot on the individual. It’s best to speak with a dietitian or doctor to determine your ideal daily carb intake.
Should I Avoid Bread If I Have Diabetes?
People with diabetes do not necessarily need to avoid bread completely. The key is moderating portion sizes and making wise carb choices:
- Choose whole grain breads which have more fiber to slow carb absorption. Look for options with at least 3g of fiber per slice.
- Check your blood sugar levels to see how well you tolerate regular bread versus lower-carb options like seed bread or sourdough.
- Limit portion sizes to 1 slice of bread or less per meal.
- Avoid breads with added sugars like honey wheat bread or raisin bread.
- Consume bread alongside protein foods like eggs, lean meats, nuts or beans to help control blood sugar response.
With careful attention to carb counting and portion control, bread can potentially be incorporated into a diabetes meal plan in moderation.
Is Bread Bad If You Are Trying to Lose Weight?
Bread is not inherently fattening and does not necessarily need to be avoided when trying to lose weight. Here are some tips on how to eat bread wisely if weight loss is the goal:
- Opt for whole grain breads which are more nutritious and filling.
- Look for bread with at least 2-3g of fiber per slice to increase satiety.
- Pair bread with protein sources like eggs, lean meat, fish, or beans to help you feel full.
- Watch your portion sizes. Stick to 1 slice per meal or less.
- Skip the fatty add-ons like butter, mayo or oils and opt for healthier toppings like avocado, hummus or tomato slices.
Bread can be part of a reduced calorie diet when consumed in moderation. The key is paying attention to portion size, nutrient density, and not overdoing the calorie-dense accompaniments.
Conclusion
On average, one slice of bread contains 15-25 grams of carbohydrates – but the exact amount can vary greatly depending on the type and brand. While bread does contain carbs, it can still fit into a healthy diet when consumed in moderation and balanced with other nutrient-dense whole foods. People managing their blood sugar levels or weight simply need to be mindful of serving sizes and incorporate high fiber, low sugar varieties into their meal plan. With a little extra attention paid to your choices, bread can still be on the menu!
