Is Bread keto?
Not keto-friendly 13.5 g net carbs per one slice (29 g) — 68% of a 20 g keto day.
Short answer: Not in normal portions. One slice (29 g) of bread: 13.5 g net carbs — 68% of a strict 20 g keto day — with 1 g fat and 2.6 g protein.
One slice of white bread is close to a strict day of carbs. Many shop-bought "keto breads" use resistant wheat starch, and labels vary.
How bread fits a keto carb budget
On a 20 g day, one serving uses 68% of your budget, leaving 6.5 g for everything else. Measure portions rather than eyeballing them.
Worked example. 29 g of bread = 14.3 g total carbs − 0.8 g fibre = 13.5 g net carbs, 1 g fat, 2.6 g protein and 77 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per one slice (29 g) |
|---|---|---|
| Calories | 266 kcal | 77 kcal |
| Fat | 3.3 g | 1 g |
| Protein | 8.9 g | 2.6 g |
| Total carbohydrate | 49.4 g | 14.3 g |
| Fibre | 2.7 g | 0.8 g |
| Net carbs | 46.7 g | 13.5 g |
Where the energy comes from:
How to eat bread on keto
- A lettuce wrap or a cloud bread round replaces burger buns.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Lettuce (romaine) (two cups shredded) | 1.1 g | 12.4 g |
Compared with other starches
Bread ranks #7 of 8 starches in our database by net carbs per 100 g (lowest first). The foods keto removes. Here is exactly how far over the budget each one goes.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Lentils (cooked) | 12.2 g | 12.1 g |
| Black beans (cooked) | 15 g | 12.9 g |
| Quinoa (cooked) | 18.5 g | 34.2 g |
| Chickpeas (cooked) | 19.8 g | 16.2 g |
| White rice (cooked) | 27.8 g | 43.9 g |
| Pasta (cooked) | 29.1 g | 40.7 g |
See all starches ranked by net carbs →
Frequently asked questions
How many net carbs are in bread?
Bread has about 46.7 g of net carbs per 100 g (49.4 g total carbohydrate minus 2.7 g fibre), and about 13.5 g per one slice (29 g).
Can you eat bread on keto?
Not in normal portions. One one slice contains 13.5 g net carbs, 68% of a strict daily limit.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.