Calories in French toast, whole grain
Generic food Sweets and Desserts
French toast, whole grain contains 271 kcal per 100 g. A typical serving of 1 slice, any size (65 g) provides about 176 kcal.
Roughly 45% of its calories come from carbohydrates, with 38% from fat and 17% from protein (estimated with general energy factors).
That is close to the median for pancakes, waffles, french toast on FoodFactly (273 kcal per 100 g).
100 g provides 49% of the Daily Value for selenium, 23% of the Daily Value for choline and 23% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 271 kcal | |
| Total fat C | 11.6 g | 15% |
| Saturated fat C | 3.2 g | 16% |
| Cholesterol C | 177 mg | 59% |
| Sodium C | 297 mg | 13% |
| Total carbohydrates C | 30.4 g | 11% |
| Dietary fiber C | 2.7 g | 10% |
| Total sugars C | 10 g | |
| Protein C | 11.3 g | 23% |
| Vitamin A C | 106 µg | 12% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 1.2 µg | 6% |
| Vitamin E C | 1.4 mg | 9% |
| Vitamin K C | 7.1 µg | 6% |
| Thiamin (B1) C | 0.19 mg | 16% |
| Riboflavin (B2) C | 0.29 mg | 23% |
| Niacin (B3) C | 2.5 mg | 15% |
| Vitamin B6 C | 0.15 mg | 9% |
| Folate (B9) C | 58 µg | 15% |
| Vitamin B12 C | 0.41 µg | 17% |
| Choline C | 125 mg | 23% |
| Calcium C | 118 mg | 9% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 35 mg | 8% |
| Phosphorus C | 174 mg | 14% |
| Potassium C | 171 mg | 4% |
| Zinc C | 1.3 mg | 11% |
| Copper C | 0.096 mg | 11% |
| Selenium C | 27.1 µg | 49% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 17%
- Carbohydrates 45%
- Fat 38%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.3 gin the top quarter of pancakes, waffles, french toast (median 7.4 g)
- Fiber2.7 gabove the median for pancakes, waffles, french toast (median 2.4 g)
- Sugars10 gin the top quarter of pancakes, waffles, french toast (median 7.5 g)
- Fat11.6 gabove the median for pancakes, waffles, french toast (median 10.1 g)
- Saturated fat3.2 gabove the median for pancakes, waffles, french toast (median 2.7 g)
- Sodium297 mgin the lowest quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal4.2 gprotein density, useful for comparing foods with different calorie levels
- Water45 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.7 g |
|---|---|
| Polyunsaturated fat C | 3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2.6 g |
| SFA 4:0 C | 0.042 g |
| SFA 6:0 C | 0.03 g |
| SFA 8:0 C | 0.018 g |
| SFA 10:0 C | 0.043 g |
| SFA 12:0 C | 0.053 g |
| SFA 14:0 C | 0.17 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 0.76 g |
| MUFA 18:1 C | 3.5 g |
| PUFA 18:3 C | 0.24 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.14 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.031 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 11 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 240 µg |
| Retinol C | 104 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 6 µg |
Other components (8)
| Water C | 45 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 6 µg |
| Folate, food C | 47 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of French toast
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| French toast, frozen, ready-to-heat Frozen | 213 | 7.4 g | 32.1 g | 6.1 g |
| French toast, prepared from recipe, made with low fat (2%) milk | 229 | 7.7 g | 25 g | 10.8 g |
| French toast, NFS | 273 | 10.4 g | 32.3 g | 11.4 g |
| French toast, frozen Frozen | 183 | 7.2 g | 29.9 g | 3.8 g |
| French toast, fast food / restaurant | 310 | 9.8 g | 35.7 g | 14.3 g |
| French toast, school | 162 | 9.2 g | 22.6 g | 3.8 g |
| French toast, plain | 273 | 10.4 g | 32.3 g | 11.4 g |
| French toast, gluten free | 264 | 7.8 g | 30.6 g | 12.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pancakes, whole grain | 273 | 7.9 g | 32.9 g | 12.3 g |
| Pancakes, whole grain, reduced fat | 256 | 8 g | 33.6 g | 9.9 g |
| Pancakes, NFS | 282 | 7.4 g | 35.3 g | 12.1 g |
| Pancakes, plain | 282 | 7.4 g | 35.3 g | 12.1 g |
| Pancakes, fruit, fast food / restaurant | 253 | 5.7 g | 29.8 g | 12.3 g |
| Pastry, Italian, with cheese | 267 | 7.5 g | 35.1 g | 10.9 g |
| Pancakes, pumpkin | 241 | 6.4 g | 31 g | 10.1 g |
| Waffle, fruit | 307 | 6.9 g | 36.2 g | 14.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in french toast?
100 g of french toast has 271 kcal. 1 slice, any size (65 g): about 176 kcal.
Is french toast high in protein?
French toast contains 11.3 g of protein per 100 g (23% of the 50 g Daily Value), or 7.3 g in 1 slice, any size (65 g). About 17% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is among the highest quarter (median 7.4 g).
How many carbs are in french toast?
French toast has 30.4 g of total carbohydrates per 100 g, including 2.7 g of fiber and 10 g of sugars.
How much fat is in french toast?
French toast contains 11.6 g of fat per 100 g, of which 3.2 g is saturated (16% of the Daily Value).
What vitamins and minerals does french toast contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (49% DV), choline (23% DV), Riboflavin (B2) (23% DV), Vitamin B12 (17% DV) and Thiamin (B1) (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in french toast?
100 g contains 297 mg of sodium, 13% of the 2,300 mg Daily Value.
Does french toast have the same nutrition not specified and frozen?
No. Per 100 g, french toast, whole grain has 271 kcal, while french toast, frozen, ready-to-heat has 213 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708336. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.