✦ 236 kcal per 100g ✦ 2.1g fibre per 100g — lower than brown or wholemeal ✦ 8.7g protein per 100g ✦ Average across multiple white bread types ✦ Good thiamin content from fortification

White bread average represents the typical nutritional profile of standard white bread across multiple brands and varieties. At 236 kcal and 2.1g fibre per 100g it is one of the lower-fibre bread options, though it remains a widely eaten staple providing carbohydrate energy and some B vitamins.

🍳
Preparation note

A useful benchmark figure when the exact bread type is unknown. For higher fibre, choose brown, wholemeal or seeded varieties.

Sources:

Macronutrients per 100g

236
kcal
Energy
8.70
g
Protein
48.7
g
Carbs
2.10
g
Fibre
2.10
g
Fat
3.00
g
Sugars
0.00
g
Saturates
1.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

62
GI Score
🟡 Medium GI
9
GL / Serving
Low Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chloride 635 mg 79%
Calcium 155 mg 19%
Potassium 134 mg 7%
Phosphorus 96.0 mg 14%
Folate 29.0 µg 15%
Magnesium 22.0 mg 6%
Selenium 7.00 µg 13%
Niacin (B3) 1.60 mg 10%
Iron 1.50 mg 11%
Zinc 0.700 mg 7%
Manganese 0.490 mg 25%
Thiamin (B1) 0.220 mg 20%
Copper 0.140 mg 14%
Vitamin E (alpha-TE) 0.080 mg 1%
Vitamin B6 0.070 mg 5%
Riboflavin (B2) 0.070 mg 5%
Vitamin B12 0.000 µg 0%
Vitamin A (RE) 0.000 µg 0%
Pantothenic Acid (B5) 0.000 mg 0%
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Iodine 0.000 µg 0%
Monounsaturated fat 0.000 g —
Omega-3 (Alpha-linolenic acid) 0.000 g —
Omega-6 (Linoleic acid) 0.000 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources:
Bread Bread 🇬🇧 CoFID 2021 · 11-1145