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Toast (wheat flour) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Toast (wheat flour) consist of 1% fat, 8% protein, 49% carbs, 3.2% fiber and 36% water. With 244 of calories per 100g it's 87% lower than other foods in Bread and rolls. In total 3.69% of the calories in Toast (wheat flour) come from fat, 13.11% from protein and 80.33% from carbohydrates.

  • high GI Glycemic Index: 75
  • high carb 14.7g carbohydrates per portion
  • moderate GL Glycemic Load: 11
  • low Fructose
  • high Gluten
  • Lactose free

Can you eat Toast (wheat flour) for a low carb diet?

With 14.7g of carbs and a Glycemic Load of 11 in a portion of 30g, Toast (wheat flour) should be avoided for a ketogenic or low-carb diet. It contains low amounts of Fructose, is high in Gluten and has no Lactose.

Toast (wheat flour) nutrition facts & data

Nutrition facts
per 100g
Toast (wheat flour)
avg Bread and rolls[1]
Calories (kcal) 244 280.2
Fat (g) 1 4.5
Protein (g) 8 8.5
Carbohydrates (g) 49 48.1
Mono- & Di-Saccharides (g) 4 48.1
Polysaccharides (g) 44 48.1
Fibers (g) 3.2 6.1
Sodium (mg) 540 513.3
Water (g) 36 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (30g) of Toast (wheat flour) contains

  • 73.2 Calories
  • 0.3g of Fat
  • 2.4g of Protein
  • and 14.7g of Carbs
  • 162mg of sodium - 10.8% of the RDA for sodium.
  • 7.5mg of Magnesium, that covers 2.34% of the recommended daily allowance (RDA) for Magnesium.
  • 0.21mg of Zinc - 2.1% of the RDA for Zinc.
  • 0.21mg of Iron - 1.75% of the RDA for Iron.
  • 39mg of Potassium - 0.98% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Toast (wheat flour) you get

  • 0.16 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.02 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.07 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Toast (wheat flour)?

per 100g
Toast (wheat flour)
Vitamin C (mg) 0 0.1
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.09 0.2
Vitamin B2 (mg) 0.06 0.1
Vitamin B6 (mg) 0.02 0.1
Vitamin B9 / Folate (μg) 20 24.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 18
beta-Carotene (μg) 15 18
[1] average of Bread and rolls

Is Toast (wheat flour) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (30g) for Toast (wheat flour) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Toast (wheat flour)

per 100g
Toast (wheat flour)
Magnesium (mg) 25 51.2
Zinc (mg) 0.7 1.5
Sodium (mg) 540 513.3
Calcium (mg) 60 50.4
Iron (mg) 0.7 1.8
Potassium (mg) 130 229.1
Phosphorus (mg) 90 176.7
[1] average of Bread and rolls

Is Toast (wheat flour) high in minerals?


Again, for every mineral contained in Toast (wheat flour) we looked at the portion size (30g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Toast (wheat flour)

49% of Toast (wheat flour) are carbs, per serving (30g) that is 14.7g of carbs.

Monosachharides and polysaccharides

per 100g
Toast (wheat flour)
Monosaccharides (g) 4 2.7
Polysaccharides (g) 44 44.9
Total carbs (g) 49 48.1
[1] average of Bread and rolls

How high is the Glycemic Index and the Glycemic Load for Toast (wheat flour)?

The Glycemic Index of Toast (wheat flour) is 75, which would be considered as high. The Glycemic Load in a normal serving is 11 and can be regarded as moderate.

Allergens in Toast (wheat flour)

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Toast (wheat flour)

Of the 1g total fat per 100g, 0.2g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.