White Bread: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of white bread (75), glycemic load, carbs per slice, and why the number of slices matters more than the brand.
Does White Bread Raise Blood Sugar?
White bread has a high published GI (around 75) with almost no fiber — a single slice carries about 12 g of quick-absorbing carbohydrate. Very airy, highly processed white breads test highest.
How to Eat It
The problem is rarely one slice; it is the sandwich, toast with jam, and the second roll. If bread is a daily staple, a true 100% whole-grain loaf is the better default — see the whole wheat bread page.
Nutrition Facts (White Bread)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 265 kcal | 66 kcal |
| Carbohydrate | 49 g | 12.2 g |
| Fiber | 2.7 g | 0.7 g |
| Sugars | 5 g | 1.2 g |
| Protein | 9 g | 2.2 g |
| Fat | 3.2 g | 0.8 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 75 (typical value).
Reported range: 70-89.
Evidence level: Moderate.
Note: Brand and processing affect the value; very airy white breads test highest.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 8.7 per 1 slice (25 g).
Calculation: GI (75) × available carbohydrate per serving (11.6 g = 49 g − 2.7 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Brand / processing
- Number of slices
- Fillings and spreads
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.