White bread, toasted
Checked by us One serving: 75 g (about 2 slices) · 218 kcal
Lots of selenium and niacin. Rich in 2 more nutrients: see Good for. Some of that may be added by the maker and depends on the brand: check your label.
Nothing to watch for most people.
Worth knowing for some people: gluten.
Good for
How we counted this
What one serving (75 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Selenium
Your thyroid uses it to make its hormones.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
23.3 µg in one serving: 42% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
4.98 mg in one serving: 31% of the 16 mg a day men need, 36% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.31 mg in one serving: 26% of the 1.2 mg a day men need, 28% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
78 µg in one serving: 20% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
18 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
6.75 g in one serving: 12% of the 56 g a day men need, 15% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.25 mg in one serving: 19% of the 1.3 mg a day men need, 23% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
2.5 mg in one serving: 31% of the 8 mg a day men need, 14% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Some
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
165 mg in one serving: 10% of the 1,600 mg a day men need, 15% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
89.3 mg in one serving: 9% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.18 g in one serving: 6% of the 38 g a day men need, 9% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Magnesium
Your muscles and nerves need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
19.5 mg in one serving: 5% of the 400 mg a day men need, 6% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.51 mg in one serving: 5% of the 11 mg a day men need, 6% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
98.3 mg in one serving: 3% of the 3,400 mg a day men need, 4% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
12 mg in one serving: 2% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
2.55 µg in one serving: 2% of the 120 µg a day men need, 3% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.18 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.02 µg in one serving: 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Acrylamide
Nothing to watchYou’d need about 7 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 7.3–17% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 4.61 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for acrylamide. The 61.5 µg/kg figure is the plain average of two brands at medium toasting (38 and 85), a pair that spans 2.2 times, so neither is the number. 75 g of medium toast is 4.6 µg: +7.3-16.5% of EFSA's adult mean (28-63 µg/day) and +23-42% of Health Canada's (11-20 µg/day). Dark toast (Weston 83, Dempster's 134; mean 108.5) is 8.1 µg: +13-29% (EFSA) and +40-74% (Health Canada). That stays under the doubling line against EFSA's mean at every level; against Health Canada's lower mean, dark toast reaches it.
Health Canada. Health Canada's Revised Exposure Assessment of Acrylamide in Food (2012), Appendix 1 and Table 2; page details 2020-12-24 · grade A
For some people
Flagged for people with celiac disease: white bread has gluten from wheat flour; wheat, barley, rye and their hybrids trigger it.
Worth knowing
No limit applies, so none is rated.
Sugar
4.7 g of sugar in a 75 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 75 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
No swaps for selenium and niacin: they may be added to this food, so its amount varies by brand.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried would lead this list, but it’s left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: White bread, commercial, toasted (as eaten)
How the serving was set: 75 g as sold (Health Canada A.1, 2 slices); toasting drives off water, so the eaten weight is lower
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.22 g | 0.17 g | 0.08 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Calcium · may be added · varies by brand, check your label | 119 mg | 89.25 mg | 41.03 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| 87 mg | 65.25 mg | 30 mg | second database · not used | Canadian Nutrient File 2026 #3732 | C | |
| Carbohydrate | 54.5 g | 40.88 g | 18.79 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Choline · may be added · varies by brand, check your label | 16 mg | 12 mg | 5.52 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Energy | 290 kcal | 217.5 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Fat | 4 g | 3 g | 1.38 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Cholesterol | 1 mg | 0.75 mg | 0.34 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Fatty acids, total saturated | 0.764 g | 0.57 g | 0.26 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Fibre | 2.9 g | 2.18 g | 1 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Folate · may be added · varies by brand, check your label | 104 µg | 78 µg | 35.86 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Iron · may be added · varies by brand, check your label | 3.33 mg | 2.5 mg | 1.15 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Magnesium · may be added · varies by brand, check your label | 26 mg | 19.5 mg | 8.97 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Niacin (B3, niacin equivalents) · may be added · varies by brand, check your label | 6.646 mg | 4.98 mg | 2.29 mg | listed used | Canadian Nutrient File 2026 #3732 | C |
| Phosphorus · may be added · varies by brand, check your label | 103 mg | 77.25 mg | 35.52 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Potassium · may be added · varies by brand, check your label | 131 mg | 98.25 mg | 45.17 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Protein | 9 g | 6.75 g | 3.1 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Riboflavin (B2) · may be added · varies by brand, check your label | 0.337 mg | 0.25 mg | 0.12 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Selenium · may be added · varies by brand, check your label | 31 µg | 23.25 µg | 10.69 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Sodium | 537 mg | 402.75 mg | 185.17 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Sugars | 6.2 g | 4.65 g | 2.14 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Thiamin (B1) · may be added · varies by brand, check your label | 0.415 mg | 0.31 mg | 0.14 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin A · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin B12 · may be added · varies by brand, check your label | 0.02 µg | 0.02 µg | 0.01 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin B6 · may be added · varies by brand, check your label | 0.063 mg | 0.05 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin C · may be added · varies by brand, check your label | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin D · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin E · may be added · varies by brand, check your label | 0.24 mg | 0.18 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin K1 · may be added · varies by brand, check your label | 3.4 µg | 2.55 µg | 1.17 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Water | 30.4 g | 22.8 g | 10.48 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Zinc · may be added · varies by brand, check your label | 0.68 mg | 0.51 mg | 0.23 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Copper · may be added · varies by brand, check your label | 0.138 mg | 0.1 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Ash | 2.1 g | 1.58 g | 0.72 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Energy | 1,213 kj | 909.75 kj | 418.28 kj | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin A, IU | 1 iu | 0.75 iu | 0.34 iu | listed used | US food database (USDA SR Legacy) #174925 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174925 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Folic acid | 80 µg | 60 µg | 27.59 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Folate, food | 23 µg | 17.25 µg | 7.93 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Folate, DFE | 160 µg | 120 µg | 55.17 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Tryptophan | 0.106 g | 0.08 g | 0.04 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Threonine | 0.267 g | 0.2 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Isoleucine | 0.354 g | 0.27 g | 0.12 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Leucine | 0.637 g | 0.48 g | 0.22 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Lysine | 0.245 g | 0.18 g | 0.08 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Methionine | 0.158 g | 0.12 g | 0.05 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Cystine | 0.191 g | 0.14 g | 0.07 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Phenylalanine | 0.444 g | 0.33 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Tyrosine | 0.261 g | 0.2 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Valine | 0.397 g | 0.3 g | 0.14 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Arginine | 0.346 g | 0.26 g | 0.12 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Histidine | 0.196 g | 0.15 g | 0.07 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Alanine | 0.308 g | 0.23 g | 0.11 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Aspartic acid | 0.449 g | 0.34 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Glutamic acid | 2.92 g | 2.19 g | 1.01 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Glycine | 0.323 g | 0.24 g | 0.11 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Proline | 0.97 g | 0.73 g | 0.33 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Serine | 0.44 g | 0.33 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 4:0 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 12:0 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 14:0 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 16:0 | 0.437 g | 0.33 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| SFA 18:0 | 0.119 g | 0.09 g | 0.04 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| MUFA 18:1 | 0.755 g | 0.57 g | 0.26 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 18:2 | 1.868 g | 1.4 g | 0.64 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 18:3 | 0.22 g | 0.17 g | 0.08 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| MUFA 16:1 | 0.032 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| MUFA 20:1 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Fatty acids, total monounsaturated | 0.796 g | 0.6 g | 0.27 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Fatty acids, total polyunsaturated | 2.09 g | 1.57 g | 0.72 g | listed used | US food database (USDA SR Legacy) #174925 | C |
| Lutein + zeaxanthin | 46 µg | 34.5 µg | 15.86 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Manganese · may be added · varies by brand, check your label | 0.421 mg | 0.32 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Niacin (B3, preformed) · may be added · varies by brand, check your label | 3.926 mg | 2.94 mg | 1.35 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Pantothenic acid (B5) · may be added · varies by brand, check your label | 0.278 mg | 0.21 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #174925 | C |
| Retinol · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174925 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for acrylamide. The 61.5 µg/kg figure is the plain average of two brands at medium toasting (38 and 85), a pair that spans 2.2 times, so neither is the number. 75 g of medium toast is 4.6 µg: +7.3-16.5% of EFSA's adult mean (28-63 µg/day) and +23-42% of Health Canada's (11-20 µg/day). Dark toast (Weston 83, Dempster's 134; mean 108.5) is 8.1 µg: +13-29% (EFSA) and +40-74% (Health Canada). That stays under the doubling line against EFSA's mean at every level; against Health Canada's lower mean, dark toast reaches it. · Health Canada 2012 · A
- Gluten (celiac disease) · Worth knowing · Flagged for people with celiac disease: white bread has gluten from wheat flour; wheat, barley, rye and their hybrids trigger it. · Health Canada, celiac disease · A
- Wheat allergy · Worth knowing · Flagged for people with a wheat allergy: wheat is a Health Canada priority food allergen, and white bread is made from wheat flour. · Health Canada, Wheat & Triticale - Priority food allergens · A
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada. Health Canada's Revised Exposure Assessment of Acrylamide in Food (2012), Appendix 1 and Table 2; page details 2020-12-24
hc-acrylamide-2012· full text read · Open Government Licence - Canada - Health Canada, Celiac disease
hc-celiac-disease· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Wheat & Triticale - Priority food allergens (page details 2017-09-18)
hc-wheat-fact-sheet· page · Government of Canada terms (Crown copyright; not OGL)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.