TL;DR
Yes, French toast is high in carbs. A standard serving of French toast (3 slices) contains about 30-40 grams of carbs. The bread used to make French toast contains plenty of carbs, and the egg batter adds a bit more. French toast is higher in carbs than protein-rich breakfast foods like eggs or Greek yogurt. However, the carb count can vary based on the type and amount of bread used. Overall, French toast is a high carb breakfast food.
What Are Carbs?
Carbohydrates, or carbs, are one of the three main macronutrients found in food, along with protein and fat.
Carbs are the main source of energy for the body and brain. When you eat carbs, they are broken down into simple sugars during digestion. Those sugars enter the bloodstream and provide energy for cells throughout the body.
There are three main types of carbs:
– Sugars – Found naturally in foods like fruits and milk. Also added to foods and drinks as table sugar, corn syrup, etc.
– Starches – Found in grains like bread, pasta, and rice as well as starchy vegetables like potatoes.
– Fiber – Found in plant foods like fruits, vegetables, whole grains. Does not provide energy but important for digestive health.
Carbs are measured in grams. Nutrition labels list total carbs as well as fiber and sugar grams specifically.
Are All Carbs Created Equal?
While carbs are important for energy, not all carbs are equal in terms of nutritional value.
Simple or refined carbs:
– Provide quick energy but lack nutrients
– Cause spikes and crashes in blood sugar
– Found in sweets, white bread, pasta, etc.
Complex or whole carbs:
– Provide sustained energy and nutrients
– Help regulate blood sugar
– Found in fruits, vegetables, whole grains
For good health, the Dietary Guidelines for Americans recommend focusing on whole, nutrient-dense carbs rather than refined carbs.
What is French Toast?
French toast is a popular breakfast dish made by coating bread slices with a mixture of beaten eggs and milk, then frying the coated slices on both sides until golden brown.
The basic ingredients are:
– Bread – Traditionally white bread is used, but any type works.
– Eggs – Typically 2-3 eggs per serving. They help the batter adhere to the bread.
– Milk – Usually around 1/2 cup per serving. Makes the batter lighter.
– Butter or oil – For cooking the coated bread slices.
Additional flavorings like cinnamon, vanilla, or nutmeg are often added to the batter. The cooked French toast is served warm, topped with syrup, fruit, powdered sugar, or other accompaniments.
French toast likely originated in medieval Europe as a way to use up stale bread. The name refers to the French verb “toaster” meaning to soak or dip bread in egg mixture.
Nutrition Facts for French Toast
Here are the basic nutrition facts for a standard serving of French toast made with 3 slices of white bread and 2 eggs:
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Fat | 12g |
| Saturated Fat | 4g |
| Carbohydrates | 38g |
| Fiber | 1g |
| Sugar | 4g |
| Protein | 13g |
As you can see, a standard serving of French toast packs 38 grams of carbohydrates. It also provides some protein and fat.
However, the nutrition can vary based on factors like:
– Bread type – Whole wheat has more fiber and nutrients than white.
– Added flavors – Sugar, syrup, and other mix-ins boost carbs.
– Cooking method – Adding extra butter or oil increases fat and calories.
So the carb content depends on exactly how it’s prepared. But in general, French toast is high carb compared to other breakfast foods.
Why French Toast is High in Carbs
There are two main reasons why French toast is heavy in carbs:
1. Bread
Bread is the main ingredient in French toast. A typical slice of white bread contains 15-20 grams of carbs, coming from starch and a small amount of sugar. So 3 slices of bread alone provide 45-60 g of carbs.
Even if you use wheat bread, which has more fiber, you’re still getting 30+ grams of carbs from the bread alone.
2. Egg batter
Eggs themselves are very low carb (less than 1 gram per egg). However, the milk and any sugar added to French toast batter provide additional carbohydrates.
Using 2 eggs and 1/2 cup of milk results in around 10 more grams of carbs. So the batter adds to the already high carb count from the bread.
Together, the starch from the bread combined with the milk and sugar in the batter make French toast a high carb breakfast choice.
How Many Carbs in Different Types of French Toast?
While basic white bread French toast is high in carbs, the amount can vary depending on ingredients.
Here’s the carb count for different variations:
– Classic white bread French toast – 38g carbs
– Whole grain wheat bread – 30g carbs
– Cinnamon raisin bread – 45g carbs
– Challah bread – 40g carbs
– French toast made with banana bread – 55g carbs
– Stuffed French toast (with fillings) – 45-60g carbs
As you can see, carb content ranges from 30-60g depending on the bread type and additions. Sweet breads like raisin bread or banana bread push it to the higher end.
But overall, all versions of French toast far exceed the amount of carbs in low-carb breakfast options like omelettes or Greek yogurt.
How French Toast Compares to Other Breakfasts
Compared to other common breakfast foods, French toast is one of the highest carb options.
Here’s how it compares to the carb content of other breakfast choices:
| Breakfast Food | Grams of Carbs |
|---|---|
| French toast (3 slices) | 38g |
| Pancakes (3 small) | 45g |
| Bagel (1 large) | 60g |
| Oatmeal (1 cup) | 30g |
| Scrambled eggs (2 large) | 2g |
| Plain Greek yogurt (7oz) | 9g |
| Omelette with vegetables | 10g |
Grains and starches like pancakes, bagels, and oatmeal still contain a significant amount of carbs. But French toast has a higher carb load than most other common breakfast foods.
The exceptions are very low-carb protein sources like eggs, yogurt, and omelettes. These have just 2-10 grams of carbs compared to the 30-40 grams in a serving of French toast.
So if you’re looking to limit carbs at breakfast, French toast is not the best option.
Tips for Enjoying French Toast While Managing Carbs
Here are some tips for enjoying French toast in moderation if you’re watching your carb intake:
– Choose whole grain bread over white bread. The extra fiber helps slow digestion and prevents blood sugar spikes.
– Read labels and choose lower-carb bread options such as light wheat or multi-grain.
– Skip the sugary batter additions and stick to just eggs and milk.
– Enjoy a smaller serving by cutting the slices in half.
– Top with Greek yogurt and fruit instead of syrup, which is pure sugar.
– Pair your French toast with protein-rich foods like eggs, bacon, or nuts.
– Practice portion control. Even though it’s delicious, don’t overdo it!
– Save it for an occasional treat instead of an everyday breakfast choice.
With smart modifications and reasonable portions, you can still enjoy French toast without going overboard on carbs. Just balance it out with lower carb foods for the rest of your meals.
The Bottom Line
French toast is undoubtedly high in carbohydrates, with a standard serving providing around 30-40g of carbs. All the carbs come from the bread as well as the milk and sometimes sugar used in the batter.
While the exact carb count varies based on the recipe, French toast consistently has more carbs compared to protein-focused breakfast foods. If you’re counting carbs or following a low carb diet, there are lower carb breakfast options.
That said, enjoying French toast occasionally is unlikely to be harmful, as long as your overall diet is moderate in carbs. With wholesome ingredients and reasonable portions, French toast can still be part of a balanced breakfast.
