Is Bread Keto-Friendly?

Is Bread Keto-Friendly?

It's the question that everyone's asking, especially those who follow a low-carb diet. 

Bread is a big deal. It's a delicious staple food and is readily available in almost every corner. 

A fresh, fluffy, oven-baked, and golden brown bread is just hard to resist. But is it keto-friendly? How much should you eat? And are there any alternatives to bread? Read on as we answer these questions. 

Nutritional Content of Bread

To understand if bread is keto-friendly, it's essential to understand its nutritional makeup. 

One slice of bread (around 28 g) contains 6 calories, 0.9 g fat, 4 g of protein and 11.6 g of carbs.

It also contains 2 g of fiber, which means you'll only get about 9.6 net carbs per slice

Of course, the nutritional data of bread depends on its brand and variety. A slice of white bread, for example, contains 65 calories, 12 g of carbs, 1 g fiber, 2 g of sugar, 2 g of protein, and .75 g of fat. 

A slice of 100% whole wheat bread, on the other hand, has 70 calories, 12 g of carbs, 2 g fiber, 1.5 g of sugar, 3 g of protein, and 0.75 g of fat. 

The type of bread you should eat should have the nutritional content that meets your goals. As for the keto diet, it's crucial to select bread with low-carb content. 

What Are Some Benefits of Bread?


Bread is jampacked with nutrients that benefit the body. They're essentially a good energy source, which means you can provide your body with fuel when you eat bread. 

Bread made from whole grains is high in fiber. Fiber can improve your gut health and can actually help you lose weight. 

They are also a good source of calcium (for healthy bones and teeth), iron (for the immune system and healthy blood), and protein (for renewal and repair of body tissues). 

Is Bread Keto-Friendly?

Bread isn’tt just delicious but also very healthy. But is it keto-friendly?

Remember, a keto-friendly food should be high in fat and low in carbs. Bread, however, is abundant in carbs.

In general, a slice of bread may contain anywhere from 15 to 25 g of carbs., 4 to 8 g of fat, and usually zero protein. 

Again, not all bread is the same. Store-bought bread usually has a nutritional content label. 

Check the data and see how much carbs you'll be consuming per serving. 

If you're unsure how much carb a piece of bread has (especially when you're served with complimentary bread in a restaurant), it's best to avoid them. 

Ideal Portion for Eating Bread

It's not bad to eat bread at all. After all, it's loaded with vitamins and minerals essential for the body.

But if you must eat bread, you should be careful about your portions. 

One slice of bread (0.5 inches thick) should be enough to satisfy your cravings for bread. 

Remember, if you're going to make a sandwich, that would mean you'll be doubling the number of carbs a slice of bread has. 

Bread Alternatives

You can purchase keto-friendly bread in the market. They're widely sold throughout the country. That means you don't have to punish yourself to not eat bread. 

You may also opt for 100% whole grain bread. They are high in fiber, which can help curb your appetite and make you feel full longer. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.