Cereals and Grains / Refined Grains
Bread, toasted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 349kcal / 2530kcal (13%) |
Macronutrients
Protein | 11.2 g/ 71g (15%) | ||||||
Total Fat | 5.3 g/ 42g (12%) | ||||||
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Total Carbs | 64.2 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.18 mg/ 1mg (15%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 2.6 mg NE/ 16mg NE (16%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 200 mg/ 750mg (26%) source |
Phosphorus | 91 mg/ 700mg (13%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 698 mg/ 1500mg (46%) |
Allergen Info
Wheat
Gluten
What is this food?
Toasted bread (bread toasted until lightly crisp).
Why it matters to health
Toasted bread is mainly a carb source, giving quick energy for daily activities. It also has some fiber (about 2.9 g per 100 g), which can help keep you full longer and support healthy digestion. On the other hand, it can be higher in sodium (about 698 mg per 100 g) depending on the bread, and it has some saturated fat (about 0.77 g) and calories (349 kcal per 100 g). Since it’s easy to eat more than planned, it’s best to pair it with protein and vegetables so your meals stay balanced.
Healthier tips
- Use a portion guide: aim for about 1–2 slices per meal/snack (depending on your bread size), then add protein and veggies.
- Pair it with protein like egg, tuna, chicken, or tofu to help balance your blood sugar and keep you satisfied.
- Add fiber-rich toppings: peanut butter (thin spread), avocado, tomatoes, lettuce, or fruit on the side.
- Choose options with lower sodium when available, and avoid loading it with salty spreads.
- If you eat toasted bread as a snack, keep it as part of your 1–2 snacks/day and don’t let it replace your main meals.
- Enjoy it in moderation—no food is strictly bad; it’s about how often and how much.
Common Filipino dishes
Spanish bread, pandesal, ensaymada, garlic bread, tuna sandwich
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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