Cereals and Grains / Refined Grains
Bread, white, loaf
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 329kcal / 2530kcal (13%) |
Macronutrients
Protein | 9.7 g/ 71g (13%) | ||||||
Total Fat | 5.1 g/ 42g (12%) | ||||||
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Total Carbs | 61.1 g/ 348g (17%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.2 mg/ 1mg (16%) source |
Vit B2 | 0.16 mg/ 1mg (12%) |
Vit B3 | 3.3 mg NE/ 16mg NE (20%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 77 mg/ 750mg (10%) |
Phosphorus | 95 mg/ 700mg (13%) |
Iron | 3.9 mg/ 12mg (32%) source |
Sodium | 592 mg/ 1500mg (39%) |
Allergen Info
Wheat
Gluten
What is this food?
White bread (loaf). It’s a starchy carb food, usually eaten as part of meals or snacks.
Why it matters to health
White bread gives quick energy from carbohydrates. It also has some fiber (3.3 g per 100 g), which can help with fullness and digestion. However, it has moderate sodium (592 mg) and some saturated fat (1.07 g). Since it’s refined, it can be easier to overeat, which may affect blood sugar and overall calorie intake when portions are large. The good part: when you pair it with protein and vegetables, it becomes a more balanced choice for your daily meals and snacks.
Healthier tips
- Choose smaller portions: aim for about 1–2 slices per snack/meal, depending on your other food.
- Pair it with protein (egg, tuna, chicken, tofu) and fiber-rich sides (lettuce, tomatoes, cucumber, or a bowl of soup).
- If available, consider whole wheat or higher-fiber bread more often.
- Watch salty toppings (cheese, processed meats) to help manage sodium.
- For your 3 meals + 1–2 snacks routine, use bread mainly for breakfast or as a snack, not as the only food in the meal.
Common Filipino dishes
Spanish bread, pandesal, ensaymada, tuna sandwich, egg sandwich, garlic bread
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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