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
