USDA reference food

Bread, wheat or cracked wheat, reduced calorie and/or high fiber, toasted

1 large or thick slice of bread, wheat or cracked wheat, reduced calorie and/or high fiber, toasted (39 g) has 90 calories, 4g of protein, 1g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707727). It is one of 36 USDA descriptions of bread.

FoodData Central 2707727, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 large or thick slice (39g)

AmountPortion

Amount per serving

Calories90

% Daily Value*

Total Fat 1g1%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 200mg9%

Total Carbohydrate 19g7%

Dietary Fiber 5g16%

Total Sugars 2g

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 1.5mg8%

Potassium 50mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 9.8g; more than 52% of 8,218 USDA reference foods
Calories per 100 g: 228; more than 60% of reference foods
Fiber per 100 g: 11.8g; more than 97% of reference foods

What a portion gives you

Fiber 5g16%

Protein 4g8%

Potassium 50mg1%

Calcium 40mg3%

Iron 1.5mg8%

Sodium 200mg9%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707727); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium10 µg in 1 large or thick slice (39 g), 18% of the Daily Value
Copper0.2 mg in 1 large or thick slice (39 g), 17% of the Daily Value
Folate50 µg DFE in 1 large or thick slice (39 g), 12% of the Daily Value
Thiamin0.1 mg in 1 large or thick slice (39 g), 12% of the Daily Value
Niacin1.7 mg in 1 large or thick slice (39 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2707727), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 75% carbohydrate, 10% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	228	60%
Protein	9.79 g	52%
Total fat	2.80 g	39%
Carbohydrate	49.4 g	83%
Fiber	11.8 g	97%
Total sugars	5.09 g	70%
Sodium	511 mg	83%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 large or thick slice (39 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.82 g	9.79 g	8%
Total lipid (fat)	1.09 g	2.80 g	1%
Carbohydrate, by difference	19.2 g	49.4 g	7%
Energy	88.9 kcal	228 kcal
Alcohol, ethyl	0 g	0 g
Water	14.1 g	36.2 g
Total Sugars	1.99 g	5.09 g
Fiber, total dietary	4.60 g	11.8 g	16%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.24 g	0.60 g	1%
Fatty acids, total monounsaturated	0.46 g	1.17 g
Fatty acids, total polyunsaturated	0.26 g	0.67 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	40.2 mg	103 mg	3%
Iron, Fe	1.46 mg	3.75 mg	8%
Magnesium, Mg	17.6 mg	45.0 mg	4%
Phosphorus, P	63.2 mg	162 mg	5%
Potassium, K	46.8 mg	120 mg	1%
Sodium, Na	199 mg	511 mg	9%
Zinc, Zn	0.65 mg	1.67 mg	6%
Copper, Cu	0.15 mg	0.39 mg	17%
Selenium, Se	10.0 µg	25.7 µg	18%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0.39 µg	1.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.098 mg	0.25 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	15.6 µg	40.0 µg
Vitamin C, total ascorbic acid	0.20 mg	0.50 mg	0%
Thiamin	0.14 mg	0.36 mg	12%
Riboflavin	0.13 mg	0.33 mg	10%
Niacin	1.69 mg	4.33 mg	11%
Vitamin B-6	0.034 mg	0.088 mg	2%
Folate, total	34.3 µg	88.0 µg
Vitamin B-12	0.12 µg	0.30 µg	5%
Choline, total	7.02 mg	18.0 mg	1%
Vitamin K (phylloquinone)	0.27 µg	0.70 µg	0%
Folic acid	21.4 µg	55.0 µg
Folate, food	12.9 µg	33.0 µg
Folate, DFE	49.5 µg	127 µg	12%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0039 g	0.010 g
SFA 16:0	0.14 g	0.36 g
SFA 18:0	0.090 g	0.23 g
MUFA 18:1	0.45 g	1.15 g
PUFA 18:2	0.25 g	0.63 g
PUFA 18:3	0.014 g	0.035 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0070 g	0.018 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2707727: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat bread

USDA lists 36 preparations of bread. The bread page puts them side by side, per 100 g and per portion.

Compare every bread preparation

Next questions

Foods high in fibermore fiber per 100 g than 97% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov