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Calories in Bread

Sandwich Dilemma: Which Bread to Choose?

February 23, 2013

It's lunchtime. You head to the local café to grab a bite to eat. When you order a sandwich, you're faced with this: sliced bread, bun, roll, pita, or wrap? So many choices. Learn how the breads compare nutritionally so you can make an informed decision.

Type of Bread	Calories	Total Fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
2 slices white bread	220	2	380	44	4	4	8
2 slices wheat bread	220	2	340	38	6	4	10
2 slices dark rye bread	320	0	640	68	4	0	12
2 slices marble rye bread	320	0	600	68	4	0	12
Whole wheat sandwich thin	100	1.5	170	19	5	3	6
Ciabatta roll	250	2.5	730	48	2	2	9
Kaiser roll	200	2.5	370	37	1	6	7
Wheat dinner roll	76	1.8	95	12.9	1.1	0.5	2.4
Multigrain wrap (10" diameter)	210	6	440	33	7	3	6
Spinach wrap (10" diameter)	210	5	440	36	3	2	6
Sundried tomato wrap (10" diameter)	210	4.5	480	36	2	3	5

See the calorie counts for pita bread and bagels after the break.

Type of Bread	Calories	Total Fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
White-bread pita (4" diameter)	77	0.3	150	15.6	0.6	0.3	2.5
White-bread pita (6.5" diameter)	165	0.7	322	33.4	1.3	0.6	5.5
Whole wheat pita (4" diameter)	74	0.7	149	15.4	2.1	0.2	2.7
Whole wheat pita (6.5" diameter)	170	1.7	340	35.2	4.7	0.5	6.3
Original English muffin	120	1	200	25	1	1	4
Whole wheat English muffin	130	1	270	25	3	2	5
Multigrain English muffin	150	1.5	180	27	2	3	5
6" Italian white sub roll	200	2	290	38	1	5	7
6" wheat sub roll	210	2	310	40	4	5	8
White hamburger bun	200	3	390	37	1	5	6
Whole wheat hamburger bun	120	2	150	18	2	3	6
Plain bagel	290	1.5	460	59	2	3	1
Everything bagel	300	2.5	640	59	2	4	10
Whole grain bagel	340	2.5	400	67	6	5	13
Croissant	272	14.1	498	30.7	1.7	7.5	5.5
Multigrain baguette (6" piece)	280	2	600	54	4	4	10

Source: Thinkstock

31 Comments

jhilly123 2 years 47 weeks

Wheat bread for me and sometimes pita. How is it that the 6.5 Wheat pita has more calories and everything else than the 6.5 white? IT doesn't make sense... especially since the 4 wheat pita is less than the 4 white pita.

pixiedusk 2 years 48 weeks

im a bread addict and this is really really helpful to me on what bread to choose!

animatedpunk 2 years 48 weeks

I love orowheat's whole wheat sandwich thins. I use them for all of my sandwiches and burgers :) 100 calories for 1 bun (2 slices)

2 years 48 weeks

@almostloli - Subway's wheat bread has HFCS in it. If you're trying to avoid it, I'd steer clear!

pamela87 2 years 48 weeks

Gag--most of those probably have preservatives and HFCS in them. If I have bread (rarely...) I go for Ezekiel sprouted grain or millet (which is a treat food!!)

Mila_83 2 years 48 weeks

easy choice for me-I don't eat bread:) Get my tomato,turkey,etc. on a bed of greens

carrothead 2 years 48 weeks

i really like pita or sandwich thins!

amber512 2 years 48 weeks

Personally I stick with sandwiches at home so I can be sure to use Ezekiel bread, with no preservatives, chemicals, or other freaky stuff.

socalbeachgal 2 years 48 weeks

Rye bread for me please but I'm surprised how high the calories are for the wraps (and low for the slices of bread)

Vanonymous 2 years 48 weeks

I'm surprised by these numbers. Any whole wheat bread I see at the supermarket ranges from 90 - 110 calories for one slice. Same with white bread.

Chrstne 2 years 48 weeks

I usually make sandwiches with whole wheat bread or a multi-grain pita. I keep a very close eye on the sodium content of foods, but I'm more lenient with calories. A wrap with 680 mg of sodium is just ridiculous!

soapbox 4 years 39 weeks

Now I'm happy that my mom only bought Whole Wheat bread as a child. Kudos to her, I don't even like white bread anymore, it tastes like it's missing something.

almostloli 5 years 1 week

subway 6" wheat looks good. ah.. wheat bread's sucha winner. all-time-pick for me i guess..

lightheaded 5 years 7 weeks

eeek the wraps!

carhornsinapril 5 years 7 weeks

whole wheat bread. i usually rip off the excess, too...

Soniabonya 5 years 7 weeks

whole wheat bread all the way. Orrowwheat has a good collection of breads.

aimeeb 5 years 7 weeks

Whole wheat bread please...

ElissaM 5 years 7 weeks

I like Nature's Own Honey Wheat, 40 calorie a slice bread. Filling and tasty

Majrhoulihan 5 years 7 weeks

I don't know what kind of regular white or whole wheat bread you're buying with those calorie counts. That's much closer to one slice of bread than two.

lilxmissxmolly 5 years 7 weeks

im all for the whole wheat bread. i actually prefer its taste to white bread now. carbs are my addiction, so i like factoring them in without being unhealthy.

bealotus 5 years 7 weeks

try ezekiel bread, or brown rice wraps.the best!

wackdoodle 5 years 7 weeks

I choose whole wheat lavash or half of a whole wheat split pita split into two pieces. But since I have such specific needs for eating I cannot purchase sandwiches at store even Whole Foods. So I have to carry my single slice of turkey with half a slice of cheddar cheese loaded with spicy mustard with me. People look at my 3.5 ounce sandwich and ask if its a appetizer or a toddler's lunch. Nope, it's my huge lunch, that and an 1 ounce of peeled sliced apple.

almostloli 5 years 7 weeks

i love soy linseed wheat bread they're so good!!!!!!!!

Spectra 5 years 7 weeks

I usually ask for "light" whole wheat bread when I get a sandwich. Lots of places have it...it's only 80 calories for two slices. If they don't have it, I get a pita. But usually, I make my sandwiches at home, where I use the light whole wheat stuff.

emalove 5 years 7 weeks

I prefer my sandwiches on whole wheat pita bread...but sometimes I go with whole wheat or marble rye bread instead.

Link Love

31 Comments

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