How many carbs are in white bread?
White bread has 13.8 g of total carbs per 1 slice (28 g) — about 13 g net carbs after 0.8 g of fiber. That's 49.4 g of carbs per 100 g, roughly 5% of the 275 g Daily Value.
USDA FoodData Central · commercially prepared · FDC 174924
Carbs by portion
| Portion | Total carbs | Net carbs | Fiber | Sugar | Calories |
|---|---|---|---|---|---|
| 1 slice (28 g) | 13.8 g | 13 g | 0.8 g | 1.6 g | 74 |
| 100 g | 49.4 g | 46.7 g | 2.7 g | 5.7 g | 266 |
| 1 oz (28 g) | 14 g | 13.2 g | 0.8 g | 1.6 g | 75 |
Net carbs = total carbs − fiber (the carbs that raise blood sugar, used in keto/low-carb tracking). Values computed from USDA per-100 g data (FDC 174924, SR Legacy). commercially prepared.
A single slice of white bread is refined starch: about 13.8 g of total carbs in a standard slice (28 g), which is 49.4 g per 100 g — a high per-100g figure because bread is dry, where cooked rice or potato carries water weight. The slice has almost no fat and only about 2.5 g of protein, so when people ask “how many carbs in white bread,” the answer is mostly starch. And the unit that matters is the sandwich: two slices is roughly 28 g of carbs before anything goes between them.
Why net carbs barely move the number
The figure that counts for keto, low-carb, and diabetes tracking is net carbs — total carbs minus fiber. With high-fiber foods, fiber takes a meaningful bite out of that total. Not white bread: the flour is milled down to mostly starch with the bran and germ removed, so a slice carries under 1 g of fiber, and net carbs land at about 13.0 g — essentially the same as the total. That missing fiber is exactly why white bread digests fast and pushes blood sugar up quickly. Whole-grain and seeded breads add fiber back, which lowers the net carbs per slice and slows things down.
How a slice fits a daily budget
In practical terms, white bread adds up faster than its thin slices suggest. On a strict keto plan (20–50 g net carbs a day), one slice at ~13 g net is a big chunk, and a two-slice sandwich at roughly 26 g net can swallow half the budget before the filling. On a moderate or diabetic-friendly plan, bread is best treated as a portion-controlled carb — and the highest-leverage upgrade is the loaf itself. A seeded or whole-grain bread brings real fiber that white bread lacks, lowering net carbs and softening the blood-sugar hit, while a protein-rich filling slows digestion further. White bread isn’t “bad”; it’s just dense in the macro you’re counting, with no fiber to cushion it.
If you want the protein side of the picture, see protein in white bread — and for any packaged loaf you’re tracking, always read the label’s own carb and fiber lines, since slice sizes vary.
Packaged grains options, graded
Prefer something off the shelf? Here are the best-graded grains in our catalog — each scored on our transparent Labelgrade. Check the carb line on each label for your goal.
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Labelgrade 81/100 · 18 g carbs · 5 g protein
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Frequently Asked Questions
How many carbs are in a slice of white bread?
About 13.8 g of total carbohydrate in a standard slice (28 g), which is 49.4 g per 100 g (USDA FDC 174924). A slice carries under 1 g of fiber, so net carbs are roughly 13.0 g. Remember a sandwich is two slices — about 28 g of carbs before anything goes on it.
What are the net carbs in white bread?
Roughly 13.0 g net carbs per slice — total carbs (13.8 g) minus the small amount of fiber (about 0.8 g). Because the flour is refined down to mostly starch, there's almost no fiber to subtract, so net carbs sit right under the total. Two slices land near 26 g net.
Is white bread keto or low-carb?
Not really for keto. A single slice at about 13 g net carbs takes a big bite out of a 20–50 g daily budget, and a two-slice sandwich at roughly 26 g can use up to half of it before fillings. White bread is a refined-carb staple; on low-carb plans a thin slice can fit occasionally, but seeded or whole-grain bread with more fiber is the better choice.
Does white bread spike blood sugar?
Yes, relatively fast. White bread is refined starch with very little fiber or fat to slow digestion, so it has a high glycemic load for its size. Choosing a seeded or whole-grain loaf for more fiber, and pairing bread with protein or fat, slows the rise — but white bread on its own digests quickly.
Does white bread have more carbs than rice?
Per 100 g, white bread is higher in carbs (about 49 g) than cooked white rice (about 28 g), because bread is dry and rice is cooked with water. But portions differ: a slice of bread (28 g) is about 14 g of carbs, while a cup of rice (158 g) is about 45 g. Compare by the serving you actually eat, not by 100 g.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 174924 (Bread, white, commercially prepared; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the macro calculator to turn this into a daily target.