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Bread Carb Chart - Atkins

Bread is a great source of fiber if you eat healthy bread. However, it can be a source of empty carbs / calories with little nutrition if you buy over-processed white bread. Choose wisely!

Remember, low carb isn't about "avoid all carbs!" It is about eating healthy carbs - and avoiding "junk food" that gives lots of carbs with no nutrition. White bread definitely falls into the junk food category.

Carb values are shown for 1 slice of bread, except where noted. All carbs shown are effective carbs. The fiber has already been subtracted.

bagel, plain (4 diameter) 54g
banana bread - 31g
challah 11g
cornbread 28g
focaccia 27g
Irish soda bread (100g) - 54g
Italian bread 38g
muffin, plain (3.5oz) 48g
oatmeal bread - 12g
potato bread 17g
pumpernickel bread - 12g
rye bread - 13.7g
7 Grain Bread (Pepperidge Farm) - 5g
sourdough bread - 14g
wheat bread (Wonder bread) - 8g
white bread - 12.2g

Our modern world trains us from an early age to eat large quantities of bread. Kids are raised on peanut butter and jelly sandwiches, and maybe tuna fish sandwiches as well. As a healthy adult, it's important to look beyond those options. Get a low carb wrap to hold your meal. Eat the tuna fish over a salad. There are a variety of ways to enjoy meals without filling your stomach with the starchy bread.

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