White bread, enriched
Fast-digesting carbs that work well 30-60 minutes pre-workout with jam or honey.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
White bread, enriched for gym-goers
Per 100 g, white bread, enriched provides 266 kcal, 7.6 g protein, 50.6 g carbohydrate (2.4 g fiber, 5 g sugars) and 3.3 g fat (0.7 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 slice, about 25 g) comes to roughly 67 kcal and 1.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About White bread, enriched
Enriched white bread uses refined wheat flour, with some nutrients like iron and B vitamins added back after milling. It has less protein and much less fiber and magnesium than whole-wheat bread, but slightly more iron per 100 g thanks to enrichment. Slices are usually lighter, around 25 g each.
In a gym diet
White bread digests fast, and that's exactly why it can be useful 30 to 60 minutes before training: with jam or honey on top it gives quick energy and very little fiber to upset your stomach. Away from training it's less filling than whole-grain bread, which can make a cut harder if it's a big part of your diet. On a bulk it's an easy calorie source in sandwiches and toast. Use protein-rich fillings to balance it out.
Preparation and cooking
Ready to eat, and toasting barely changes the calories. Slices are small, so the spread can easily outweigh the bread in calories; measure butter and nut butters. If your brand's slices aren't close to the 25 g serving, weigh one.
Buying and storage
Compare sugar and sodium between brands, since some soft white loaves include added sugar, oils or milk. Store sealed at room temperature for a few days, or freeze for longer.
Things to watch
Sodium is high at about 490 mg per 100 g. Besides wheat and gluten, some loaves include milk, soy or sesame, so read labels carefully if you have allergies.
Meal ideas
- Pre-workout toast: two slices of white bread with honey and a pinch of salt.
- Turkey, lettuce and mustard sandwich on white bread for a quick lunch.
- Bulking snack: white toast with peanut butter, banana and a glass of milk.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (21%).
Good source (10–19% DV per 100 g): Calcium (12%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.9 g | #11 of 23 |
| Protein per 100 g | 7.6 g | #5 of 23 |
| Fiber per 100 g | 2.4 g | #13 of 23 |
| Lowest calories per 100 g | 266 kcal | #20 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Basmati rice, white (cooked)
121 kcal · P 3.5 · C 25.2 · F 0.4
→Potato, baked, flesh and skin
93 kcal · P 2.5 · C 21.2 · F 0.1
→Tortilla, wheat flour
306 kcal · P 8.2 · C 50 · F 8
→Tortilla, corn
218 kcal · P 5.7 · C 44.6 · F 2.9
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
→Couscous (cooked)
112 kcal · P 3.8 · C 23.2 · F 0.2
Compare White bread, enriched with Basmati rice, white (cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in white bread, enriched?
White bread, enriched has about 266 kcal per 100 g, or roughly 67 kcal per 1 slice (25 g).
How much protein is in white bread, enriched?
About 7.6 g of protein per 100 g and 1.9 g per 1 slice. That works out to 2.9 g per 100 kcal, so it's not primarily a protein source.
Is white bread, enriched good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is white bread bad for lifters?
Not by itself. It's lower in fiber and micronutrients than whole-grain bread, so it's better used strategically, before training for example, than as your main daily carb. In a varied diet with plenty of fruit, vegetables and whole grains, it fits fine.
What is enriched bread?
Bread made from refined flour that has some of the nutrients lost in milling added back, usually iron and B vitamins such as thiamin, riboflavin, niacin and folic acid. The fiber removed with the bran doesn't come back.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.