Calories in Bread
Sandwich Dilemma: Which Bread to Choose?
It's lunchtime. You head to the local cafe to get 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.
To see the calorie breakdown read more.
| Type of bread | Calories | Total Fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
| 2 slices white bread | 134 | 1.6 | 340 | 25.4 | 1.2 | 2.2 | 3.8 |
| 2 slices wheat bread | 130 | 2 | 266 | 23.6 | 2.2 | 2.8 | 4.6 |
| White Kaiser roll | 157 | 2.5 | 310 | 30 | 1.3 | 1 | 5.6 |
| Wheat roll | 136 | 3.1 | 169 | 22.9 | 1.9 | .8 | 4.3 |
| Multi-grain wrap (10" diameter) |
210 | 6 | 680 | 32 | 7 | 2 | 6 |
| Spinach wrap (10" diameter) |
210 | 5 | 560 | 35 | 2 | 2 | 6 |
| Sundried tomato wrap (10" diameter) | 210 | 5 | 550 | 35 | 2 | 4 | 6 |
| White bread pita (4" diameter) | 77 | .3 | 150 | 15.6 | .6 | .3 | 2.5 |
| White bread pita (6.5" diameter) | 165 | .7 | 322 | 33.4 | 1.3 | .6 | 5.5 |
| Whole wheat pita (4" diameter) | 74 | .7 | 149 | 15.4 | 2.1 | .2 | 2.7 |
| Whole wheat pita (6.5" diameter) | 170 | 1.7 | 340 | 35.2 | 4.7 | .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 |
| Subway 6" Italian white | 200 | 2 | 470 | 38 | 1 | 5 | 7 |
| Subway 6" wheat | 200 | 2.5 | 360 | 40 | 4 | 5 | 8 |
| White hamburger bun | 200 | 3 | 390 | 37 | 1 | 5 | 6 |
| Whole wheat hamburger bun | 120 | 2 | 190 | 18 | 2 | 3 | 6 |
| Plain Bagel | 290 | 1 | 530 | 62 | 2 | 6 | 10 |
| Everything bagel | 270 | 2 | 610 | 56 | 2 | 5 | 10 |
| Honey whole wheat bagel | 270 | 1 | 480 | 61 | 3 | 9 | 9 |
Source: Thinkstock
