How to Make the Healthiest Choice When Eating Toast

A single slice can provide fiber, B vitamins, and iron, but dietitians say the label needs to clear three key checks first.

Toast is a breakfast mainstay, and it can also show up at lunch for people who love deli sandwiches or can’t get enough avocado toast. But is it actually good for you? And can it be healthy enough to eat every day, whether at breakfast, lunch, or both?

Health experts point out that whole grains offer fiber, vitamins, and minerals, and may help reduce the risk of diabetes, heart disease, and other conditions. The Dietary Guidelines for Americans also recommend choosing fiber-rich whole grains more often while limiting highly processed carbohydrates such as white bread.

Here is what experts say toast contributes to a nutritious diet.

What Toast Can Provide

Ileana Trautwein, a registered dietitian at Orlando Health in Orlando, Florida, says toast can serve as a useful base for a meal. “On average, one slice of toast can provide approximately 80 calories and 15 grams of carbohydrate and 3 grams of protein. Depending on the brand, it can be an excellent source of B vitamins like thiamin, riboflavin, niacin and folate. It may also contain iron, magnesium and selenium,” she says.

She adds that toast should not be used as a delivery system for sugary spreads, so it helps to watch those ingredients closely.

How to Choose a Healthier Toast

Whole grain breads are less processed than white breads because they contain the bran, germ, and endosperm, Trautwein says. That gives whole grain toast more fiber and vitamins.

Look for whole grain as the first ingredient, though it may also appear as “whole grain wheat flour, whole rye, whole oats or whole grain flour.” From there, check for added sugars. About 0 to 3 grams of sugar is considered acceptable, and each slice should contain at least 3 grams of fiber.

“Making bread does require the use of sodium or salt. If a person has hypertension or heart disease, they should look for lower sodium products,” she adds.

What to Eat With It

Nutrition experts often recommend pairing toast or other simple carbohydrates with protein to help improve satiety.

Some people need more specific guidance on how toast and bread should fit into their daily eating pattern. “A registered dietitian can work with individuals who are living with conditions where carbohydrates may need to be controlled. Ideally we want to have a steady amount of carbohydrates in appropriate amounts throughout the day to maintain steady energy levels,” says Jennifer Beery, registered dietitian at Orlando Health Center for Health Improvement in Orlando, Florida.

Toast can be part of a balanced eating plan. As Trautwein puts it, “As it has been said before, man cannot live on bread alone.”