French Toast Calories & Nutrition Facts (Per Slice)

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One slice of homemade French toast (65 g) has about 149 calories, 5 g protein, 16 g carbs, 7 g fat and 311 mg sodium. The egg and milk custard adds protein and fat that plain toast lacks, but the bread is usually refined white and the real calories arrive with butter and syrup.

Quick Nutrition Facts

Per 1 slice (65 g)

Nutrient	Amount
Calories	149 kcal
Protein	5g
Carbohydrates	16.3g
Fiber	0.6g
Sugars	3g
Fat	7g
Sodium	311 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

French toast is bread soaked in egg and milk and fried in butter or oil. The USDA entry for a 65 g slice shows 149 kcal, with roughly 42% of calories from fat, which comes from the egg yolk, whole or 2% milk and pan fat. Protein is 5 g, higher than the 3 g in a plain slice of white bread. The glycemic index is about 67, which is medium, and the blood-sugar effect depends mostly on the bread and the topping. Two slices with 2 tablespoons of maple syrup add about 105 kcal and 24 g sugar, nearly all of the WHO's 25 g free-sugar guide for a whole day. Sodium is 311 mg per slice, so a three-slice plate delivers about 40% of the 2,300 mg daily limit before sausage or bacon. Whole-grain bread, a handful of berries and less syrup change the meal more than any change to the custard.

Myth Busters

MYTH #1: French toast is just toast, so it has the same calories.

TRUTH: A plain slice of white bread has about 75 kcal. Dipping it in egg and milk and frying it brings a 65 g slice to about 149 kcal, roughly double, before any syrup. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central

MYTH #2: The egg makes French toast a high-protein breakfast.

TRUTH: One slice has 5 g of protein. A typical two-slice serving gives about 10 g, which is less than two scrambled eggs on their own (about 12 g). It is a modest protein source, not a high-protein meal. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central

MYTH #3: French toast is low in sugar because the batter is not sweet.

TRUTH: The slice itself has only about 3 g of sugar. The sugar comes from toppings: 2 tablespoons of maple syrup add about 24 g, nearly all of the WHO's 25 g daily free-sugar guide. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central; WHO guideline: Sugars intake for adults and children

MYTH #4: Soaking the bread in raw egg and a quick fry is always safe.

TRUTH: The CDC advises cooking eggs until the yolk and white are firm and egg dishes to 160°F (71°C). Soggy, undercooked centers in thick slices can still hold raw egg. Egg Safety - U.S. Centers for Disease Control and Prevention

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		149 kcal per slice is moderate, but servings are usually two or three slices plus syrup and butter, which lands at 400 to 600 kcal with little fiber to keep you full. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central
Muscle Gain		5 g of protein per slice is useful but low. Adding Greek yogurt or an extra egg is needed to reach a 20 to 30 g breakfast. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central
Diabetes Management		A glycemic index near 67 from refined white bread, usually paired with syrup, gives a fast rise in blood sugar. Whole-grain bread and no syrup improve this. International Tables of Glycemic Index and Glycemic Load Values: 2008 - Diabetes Care; French toast nutrition, glycemic index 67 - FoodStruct (USDA data)
Heart Health		311 mg sodium and butter-fried saturated fat per slice add up over a plate. Whole-grain bread, olive-oil or spray cooking and berries move this toward a B. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central; How much sodium should I eat per day? - American Heart Association
Satiety		Only 0.6 g of fiber per slice and 5 g of protein give moderate fullness. Fruit and yogurt on the side extend it. French toast, prepared from recipe, made with low fat (2%) milk - USDA FoodData Central

PERSONALIZED NUTRITION

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Blood Sugar Response to French Toast

Two slices of French toast on white bread digest quickly because the starch is refined. The egg and fried fat slow stomach emptying slightly, so the rise is gentler than plain toast with jam, peaking around 60 to 75 minutes. Syrup pushes the peak higher and earlier. International Tables of Glycemic Index and Glycemic Load Values: 2008 - Diabetes Care; French toast nutrition, glycemic index 67 - FoodStruct (USDA data)

Estimated Glucose Response (2 slices, no syrup)

Illustrative curve for a healthy adult, built from a glycemic index of about 67. Individual responses vary with the bread, topping, prior meal and activity. Not medical advice.

How to flatten the spike

Use whole-grain or sourdough bread to lower the glycemic load.
Top with berries and plain Greek yogurt instead of syrup.
Eat two slices, not three, and add a side of eggs or nuts for protein.
Take a 10 to 15 minute walk after eating to blunt the peak.

Cultural Significance

French toast is an old way to use stale bread. A Roman cookbook attributed to Apicius describes bread soaked in milk and egg and fried, and medieval Europe called it pain perdu, 'lost bread'. In the United States it is a diner and weekend-brunch staple served with maple syrup, while in the UK it is often called eggy bread and in Hong Kong tea restaurants it is made as a peanut-butter sandwich dipped in egg and fried.

Compare & Substitute

French Toast vs Similar Foods

Nutrient	French toast on whole-grain bread (1 slice, 65 g)	Plain toast with butter (1 slice)	Scrambled eggs (100 g)	Plain oatmeal (1 cup cooked)
Calories	140 kcal	110 kcal	148 kcal	166 kcal
Protein	6g	2.5g	10g	5.9g
Carbohydrates	15g	13g	1.6g	28g
Fat	6g	5g	11g	3.6g

Frequently Asked Questions

How many calories are in one slice of French toast?

One 65 g slice of homemade French toast has about 149 calories according to the USDA. Thick brioche or restaurant versions can reach 250 to 400 kcal per slice.

How many calories are in 2 slices of French toast?

Two slices have about 298 calories, plus roughly 100 kcal for 2 tablespoons of maple syrup and about 35 kcal per teaspoon of butter.

Is French toast healthy?

It is a fine occasional breakfast. Each slice has 5 g of protein and 311 mg of sodium. Using whole-grain bread, less syrup and fruit makes it a better choice.

How much sugar is in French toast?

The slice itself has about 3 g of sugar, an estimate because USDA does not report it for this entry. Syrup is the main source, at about 12 g per tablespoon.

Is French toast good for weight loss?

It can fit if you keep to one or two slices, skip the syrup, and add protein and fruit. Large restaurant plates of three or four slices usually exceed 600 kcal.