Calories in Bread

Sandwich Dilemma: Which Bread to Choose?

It's lunchtime. You head to the local cafe 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
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