Bread and Tortilla Nutrition Chart: Calories, Carbs
Calories, carbs, fiber, protein and sodium in 26 breads, rolls and tortillas per slice or piece, from USDA data, with flour tortillas by size.
A slice of white bread (29 g) has 77 calories and 14.3 g of carbohydrate in USDA FoodData Central, and a slice of whole wheat bread (32 g) has 81 calories. A flour tortilla ranges from 92 calories at 6 inches to 358 at 12 inches.
Per 100 g, most breads land within a narrow band, so the size of the slice, bagel or tortilla decides most of the difference. The charts below list 26 breads, rolls and tortillas in the serving people actually eat, with the gram weight shown. Each food links to its full nutrition page and Nutrition Facts label.
Sliced bread: calories and carbs per slice
Slices weigh from about 26 to 38 g, which is why a "light" or thin-sliced loaf can have fewer calories per slice without being different per gram. For fiber, the highest per 100 g among sliced breads here are multigrain bread (7.4 g), pumpernickel bread (6.5 g) and potato bread (6.3 g); white bread has 2.7 g.
| Food | Serving | Calories | Carbs | Fiber | Protein | Sodium |
|---|---|---|---|---|---|---|
| Pumpernickel Bread | 1 slice (26 g) | 65 | 12.4 g | 1.7 g | 2.3 g | 155 mg |
| Multigrain Bread | 1 slice (26 g) | 69 | 11.3 g | 1.9 g | 3.5 g | 99 mg |
| Raisin Bread | 1 slice (26 g) | 71 | 13.6 g | 1.1 g | 2.1 g | 90 mg |
| Sprouted Wheat Bread | 1 slice (38 g) | 71 | 12.9 g | 2 g | 5 g | 180 mg |
| Oatmeal Bread | 1 slice (27 g) | 73 | 13.1 g | 1.1 g | 2.3 g | 121 mg |
| Italian Bread | 1 slice (29 g) | 75 | 14 g | 0.6 g | 2.8 g | 179 mg |
| White Bread | 1 slice (29 g) | 77 | 14.3 g | 0.8 g | 2.6 g | 142 mg |
| Wheat Bread | 1 slice (29 g) | 79 | 13.8 g | 1.2 g | 3.1 g | 137 mg |
| Whole Wheat Bread | 1 slice (32 g) | 81 | 13.7 g | 1.9 g | 4 g | 146 mg |
| Rye Bread | 1 slice (32 g) | 83 | 15.5 g | 1.9 g | 2.7 g | 193 mg |
| Potato Bread | 1 slice (32 g) | 85 | 15.1 g | 2 g | 4 g | 120 mg |
| Gluten-Free Bread | 1 slice (35 g) | 87 | 16 g | 1.5 g | 1.5 g | 156 mg |
Bagels, buns, rolls and flatbreads
A plain bagel (99 g) has 261 calories, about as much as 3.4 slices of white bread, because it is dense and large. Croissants and biscuits are made with much more fat, so they carry more calories per gram than any sliced bread in this chart.
| Food | Serving | Calories | Carbs | Fiber | Protein | Sodium |
|---|---|---|---|---|---|---|
| French Bread | 1 oz (28 g) | 77 | 14.7 g | 0.6 g | 3 g | 171 mg |
| Dinner Roll | 1 roll (28 g) | 87 | 14.6 g | 0.6 g | 3 g | 131 mg |
| Hamburger Bun | 1 bun (44 g) | 123 | 22.1 g | 0.8 g | 4.3 g | 217 mg |
| English Muffin | 1 muffin (57 g) | 129 | 25.2 g | 2 g | 5.1 g | 242 mg |
| Pita Bread | 1 large pita (60 g) | 165 | 33.4 g | 1.3 g | 5.5 g | 322 mg |
| Whole Wheat Pita | 1 large pita (64 g) | 168 | 35.8 g | 3.9 g | 6.3 g | 269 mg |
| Cornbread | 1 piece (65 g) | 173 | 28.3 g | n/a | 4.4 g | 428 mg |
| Biscuit | 1 biscuit, 2.5" (60 g) | 212 | 26.8 g | 0.9 g | 4.2 g | 348 mg |
| Croissant | 1 medium (57 g) | 231 | 26.1 g | 1.5 g | 4.7 g | 219 mg |
| Bagel | 1 bagel (99 g) | 261 | 51.9 g | 1.6 g | 10.5 g | 418 mg |
| Naan | 1 piece (90 g) | 262 | 45.4 g | 2 g | 8.7 g | 419 mg |
Tortillas: flour vs corn vs whole wheat, by size
Per 100 g, a corn tortilla has 218 calories and 45 mg of sodium; a flour tortilla has 306 calories and 736 mg, because flour tortillas are made with fat, salt and leavening. Corn tortillas are also smaller, 24 g against 48 g for a standard flour tortilla, which widens the gap per tortilla.
| Food | Serving | Calories | Carbs | Fiber | Protein | Sodium |
|---|---|---|---|---|---|---|
| Corn Tortilla | 1 tortilla (24 g) | 52 | 10.7 g | 1.5 g | 1.4 g | 11 mg |
| Flour Tortilla | 6 inch (30 g) | 92 | 14.8 g | 1.1 g | 2.5 g | 221 mg |
| Whole Wheat Tortilla | 1 tortilla (41 g) | 127 | 18.8 g | 4 g | 4 g | 253 mg |
| Flour Tortilla | 1 tortilla, 48 g (48 g) | 147 | 23.7 g | 1.7 g | 3.9 g | 353 mg |
| Flour Tortilla | 10 inch (72 g) | 220 | 35.6 g | 2.5 g | 5.9 g | 530 mg |
| Flour Tortilla | 12 inch (117 g) | 358 | 57.8 g | 4.1 g | 9.6 g | 861 mg |
Labeling bread and tortillas
On a US label, the reference amount is 50 g for sliced bread and rolls, 55 g for tortillas, biscuits, croissants and English muffins, and 110 g for bagels (RACC lookup). For pieces, the serving size is the number of whole pieces closest to it: one 99 g bagel is one serving, and two 26 g slices of a small loaf may be. Wheat must be declared as an allergen, and "whole wheat" or "multigrain" in a product name are separate claims with their own rules. To label a bread or tortilla you make, enter the recipe in the recipe nutrition calculator with the baked weight and build the panel with the nutrition facts label generator.
For other staples, see the beans and legumes protein chart and the carbs in vegetables chart.
Source and method
All values come from USDA FoodData Central, SR Legacy (April 2018), commercial products as named on each linked food page. Values per serving are calculated from the per-100 g values and the USDA gram weight of each serving, then rounded to 0.1 g, 1 calorie or 1 mg. Bakery products vary by brand, so the panel on a package is the one to trust for that product.
