How Unhealthy Is Toast Really?

September 1, 2025, 9:00 am | Read time: 4 minutes

Toast bread—especially white butter toast—offers little in terms of nutritional value and is considered unhealthy. But there are other types of toast bread. What about the whole grain variety? FITBOOK author Friederike Ostermeyer conducts a nutritional check.

In Germany, there are over 300 types of bread, yet according to statistics, every third loaf sold is toast bread—and the trend is rising.¹ Toast bread is mostly industrially produced, making it a highly processed product considered unhealthy, typically made from 100 percent white flour. But is the whole grain or spelt version perhaps healthier than butter toast? And how problematic is toasting?

These Nutritional Values Are in Two Slices of Toast Bread (about 60 grams)

Let’s take the nutritional information from a well-known manufacturer for the equivalent of two slices of light butter toast:²

4.9 grams of protein
28 grams of carbohydrates
3 grams of fat (of which 1.5 grams are saturated)
2.2 grams of fiber
160 kilocalories

As a source of fiber (about 30 grams per day is recommended), toast bread is not suitable. This explains why two slices rarely satisfy anyone. It’s easy to consume four or more, leading to a significant calorie intake with toppings. Since the glycemic index of pure white flour products is also not particularly favorable, hunger returns quickly. The presence of sugar on the ingredient list is unsurprising, yet still undesirable. In summary: Toast bread can be tasty and, in moderation, not harmful—but it’s too unhealthy for daily consumption.

How the Consumption of Wheat Products Drives Blood Sugar Levels
Short-chain carbohydrates, which are abundant in wheat flour, are broken down particularly quickly during digestion. This process produces sugar, which is released into the blood, rapidly raising blood sugar levels. A constant high intake of simple carbohydrates leads to a persistently high insulin level over time. This, in turn, promotes overweight and type 2 diabetes.

Is Whole Grain or Spelt Toast Healthier?

In terms of protein, fat, and carbohydrates, and thus calories, whole-grain toast differs little from butter toast. However, two slices offer nearly four grams of fiber.³ However, only about half of the flour is replaced by the whole grain version. The content of added sugar and additives remains similar. The same applies to spelt toast. But: Spelt is somewhat healthier compared to wheat. It contains all eight essential amino acids and is rich in magnesium and iron. Additionally, spelt has a higher protein content. This is particularly interesting for athletes.

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Nutrition What Whole Grain Means and What to Look for When Buying Bread

Conclusion: How (Un)Healthy Is Toast?

Whole-grain toast is the better choice, and those who are health-conscious are even better off with spelt whole-grain toast made from 100 percent spelt flour (important: read the ingredient list!). Ideally, buy it fresh from the bakery or bake it at home. Then you know what’s in it and can also omit the sugar. Nevertheless, toast bread can never be as filling and nutritious as whole-grain bread made from natural sourdough.

Caution with Overly Toasted Bread!

Already unhealthy wheat toast bread becomes even unhealthier if left in the toaster too long. The darker and crispier it gets, the more acrylamide forms during roasting. Studies clearly indicate that the substance is carcinogenic, though it likely requires larger amounts over time. A slightly burnt slice of toast probably won’t be fatal, but it doesn’t contribute to health. Experts therefore recommend choosing the “golden middle” for toast, roasting it only to a light golden yellow.

This article is a machine translation of the original German version of FITBOOK and has been reviewed for accuracy and quality by a native speaker. For feedback, please contact us at info@fitbook.de.