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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
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
Image Source: Thinkstock
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Join The Conversation
jhilly123 jhilly123 5 years
Wheat bread for me and sometimes pita. How is it that the 6.5 Wheat pita has more calories and everything else than the 6.5 white? IT doesn't make sense... especially since the 4 wheat pita is less than the 4 white pita.
pixiedusk pixiedusk 5 years
im a bread addict and this is really really helpful to me on what bread to choose!
animatedpunk animatedpunk 5 years
I love orowheat's whole wheat sandwich thins. I use them for all of my sandwiches and burgers :) 100 calories for 1 bun (2 slices)
pamela87 pamela87 5 years
Gag--most of those probably have preservatives and HFCS in them. If I have bread (rarely...) I go for Ezekiel sprouted grain or millet (which is a treat food!!)
Mila_83 Mila_83 5 years
easy choice for me-I don't eat bread:) Get my tomato,turkey,etc. on a bed of greens
arcticpuppet arcticpuppet 5 years
i really like pita or sandwich thins!
amber512 amber512 5 years
Personally I stick with sandwiches at home so I can be sure to use Ezekiel bread, with no preservatives, chemicals, or other freaky stuff.
socalbeachgal socalbeachgal 5 years
Rye bread for me please but I'm surprised how high the calories are for the wraps (and low for the slices of bread)
Vanonymous Vanonymous 5 years
I'm surprised by these numbers. Any whole wheat bread I see at the supermarket ranges from 90 - 110 calories for one slice. Same with white bread.
Chrstne Chrstne 5 years
I usually make sandwiches with whole wheat bread or a multi-grain pita. I keep a very close eye on the sodium content of foods, but I'm more lenient with calories. A wrap with 680 mg of sodium is just ridiculous!
soapbox soapbox 7 years
Now I'm happy that my mom only bought Whole Wheat bread as a child. Kudos to her, I don't even like white bread anymore, it tastes like it's missing something.
almostloli almostloli 7 years
subway 6" wheat looks good. ah.. wheat bread's sucha winner. all-time-pick for me i guess..
lightheaded lightheaded 7 years
eeek the wraps!
carhornsinapril carhornsinapril 7 years
whole wheat bread. i usually rip off the excess, too...
Soniabonya Soniabonya 7 years
whole wheat bread all the way. Orrowwheat has a good collection of breads.
aimeeb aimeeb 7 years
Whole wheat bread please...
ElissaM ElissaM 7 years
I like Nature's Own Honey Wheat, 40 calorie a slice bread. Filling and tasty
Majrhoulihan Majrhoulihan 7 years
I don't know what kind of regular white or whole wheat bread you're buying with those calorie counts. That's much closer to one slice of bread than two.
lilxmissxmolly lilxmissxmolly 7 years
im all for the whole wheat bread. i actually prefer its taste to white bread now. carbs are my addiction, so i like factoring them in without being unhealthy.
bealotus bealotus 7 years
try ezekiel bread, or brown rice wraps.the best!
wackdoodle wackdoodle 7 years
I choose whole wheat lavash or half of a whole wheat split pita split into two pieces. But since I have such specific needs for eating I cannot purchase sandwiches at store even Whole Foods. So I have to carry my single slice of turkey with half a slice of cheddar cheese loaded with spicy mustard with me. People look at my 3.5 ounce sandwich and ask if its a appetizer or a toddler's lunch. Nope, it's my huge lunch, that and an 1 ounce of peeled sliced apple.
almostloli almostloli 7 years
i love soy linseed wheat bread they're so good!!!!!!!!
Spectra Spectra 7 years
I usually ask for "light" whole wheat bread when I get a sandwich. Lots of places have it...it's only 80 calories for two slices. If they don't have it, I get a pita. But usually, I make my sandwiches at home, where I use the light whole wheat stuff.
emalove emalove 7 years
I prefer my sandwiches on whole wheat pita bread...but sometimes I go with whole wheat or marble rye bread instead.
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