Skip to Content

How healthy is Texas toast?

Texas toast is a thick slice of bread that is popular in the Southern United States. It is often served alongside foods like chili, barbecue, and chicken fried steak. While tasty, many people wonder just how healthy this indulgent bread side really is.

What is Texas toast?

Texas toast is distinguished from regular sandwich bread by its thickness, which is about 1-11⁄2 inches thick. It has a crispy exterior and soft, fluffy interior. Traditional Texas toast is made from white bread and is buttered and browned or toasted on both sides. This gives the bread its signature golden crust and buttery, rich taste.

Some key facts about standard Texas toast:

  • Thickness: 1-11⁄2 inches thick
  • Bread type: White bread, like sandwich bread
  • Preparation: Buttered and toasted on both sides
  • Texture: Crispy exterior, soft and fluffy interior
  • Flavor: Buttery, with a rich toasted taste

While white bread is traditional, Texas toast can also be made with wheat, sourdough, or even restaurant-style French bread sliced extra thick. The bread can be flavored with garlic, herbs, cheese, etc too. But no matter what, the hallmarks of thickness and crispy edges remain.

Texas toast nutrition facts

To determine how healthy Texas toast is, we need to look at its nutrition facts. Focusing on traditional white Texas toast:

Nutrition Facts per 1 slice (about 80g) of traditional white Texas toast

Calories 153
Fat 4g
Saturated fat 1g
Cholesterol 0mg
Sodium 327mg
Carbohydrates 25g
Fiber 1g
Sugars 2g
Protein 5g

As you can see, a single slice of Texas toast contains 153 calories, 25g of carbs, and 4g of fat. It also has 327mg of sodium, which is 14% of the daily recommended limit.

Looking closer:


A slice of Texas toast has 4g total fat. Out of this, 1g is saturated fat. While not extremely high in fat, the serving size is quite small at just one slice. Eating multiple pieces can quickly increase your fat intake.


With 25g of carbs per slice, the carbohydrate content is quite high. The bread has only 1g of fiber too, so it is not the most nutrient-dense carb source. The carbs come mainly from refined flour. Still, the 2g of sugar is relatively low.


Texas toast contains 327mg sodium in a single slice, which is 14% of the daily recommended 2,300mg. The high sodium (which comes from added salt) can be concerning for those limiting their intake.


With 5g of protein per slice, Texas toast provides a small amount of this important nutrient. However, at just 5g, you would need to eat a lot of slices to fulfill your daily protein needs.


Since it is made from white flour, Texas toast lacks the vitamins and minerals found in whole grains. The butter can provide small amounts of vitamins A and D. But overall, it is not a great source of micronutrients.

How Texas toast compares to whole wheat bread

To get a better perspective, let’s compare the nutrition facts of Texas toast to regular whole wheat bread:

Texas Toast (White Bread) Whole Wheat Bread
Calories 153 69
Fat 4g 1g
Carbohydrates 25g 13g
Fiber 1g 2g
Protein 5g 4g

As you can see, whole wheat bread is lower in calories, fat, carbs, and sodium in comparison. It provides more fiber and overall more nutrients thanks to its whole grain wheat.

So while Texas toast tastes great, it lacks the nutritional benefits of whole grain bread products.

Health impacts of eating Texas toast

What effects could frequently eating Texas toast have on your health? Here are some potential issues:

Weight gain

With 153 calories in just 1 slice, Texas toast is more calorie-dense than regular bread. Eating multiple slices can cause your calorie intake to quickly add up, potentially leading to weight gain over time if consumed frequently.

Blood sugar spikes

Because it is made from refined white flour, Texas toast ranks high on the glycemic index. This means it causes rapid spikes in blood sugar when eaten. For people with diabetes or insulin resistance, these blood sugar fluctuations can be concerning.

Low satiety

Despite being filling initially, Texas toast may not keep you satisfied for long. Refined carbs like white bread are broken down quickly and can leave you hungry again soon after eating. This can lead to overeating.

Nutrient deficiencies

With minimal fiber, protein, vitamins, and minerals, relying on Texas toast as a staple food could potentially lead to nutrient deficiencies over time. It simply lacks the comprehensive nutrition of whole grains and other bread alternatives.

Increased cancer risk

Some studies link regular refined white bread consumption to increased risks of cancer. This is attributed to the lack of fiber and rapid spike in blood sugars. More research is still needed though.

Ways to make Texas toast healthier

Here are some simple ways to modify Texas toast to make it a healthier choice:

Use whole grain bread

Choosing 100% whole grain bread, like whole wheat or rye, provides more fiber, vitamins, and minerals compared to white bread. The extra fiber also slows digestion.

Load up on veggies

Topping your Texas toast with extra veggies, like tomatoes, avocado, onion, spinach adds more bulk plus nutrients. Going light on condiments and oils helps control calories too.

Bake instead of butter

Baking the bread dry gives you the crispy texture without extra butter. Use just 1 tsp spread lightly if needed.

Control portions

Stick to 1-2 slices of Texas toast at a time and pair with a balanced meal. Be mindful of limiting extra slices and butter.

Substitute occasionally

Use Texas toast as an occasional sub for rolls or crackers rather than a daily sandwich bread. Variety and moderation is key.

Healthier alternatives to Texas toast

Here are some bread alternatives that pack way more nutrients:

Sprouted grain bread

Sprouted grain bread is made from whole grains that have been allowed to sprout, which increases nutrients and digestibility. Brands like Ezekiel offer sprouted breads.


Sourdough is lower on the glycemic index than white bread. It also contains probiotics from the fermentation process. Limit butter to keep it healthier.

Whole grain pita

For sandwiches, using whole wheat pita in place of Texas toast provides more fiber and nutrients. Look for 100% whole grain.

Lettuce wraps

Using large lettuce leaves in place of bread is an easy way to reduce carbs and calories while adding nutrients from veggies. Romaine or iceberg work well.

Quinoa flatbread

Flatbreads made with quinoa or other whole grains are lower in refined carbs than Texas toast. They provide a good base for sandwiches and dips.

The bottom line

Texas toast makes a great accompaniment in moderation. Made from white bread, it is certainly not the most nutritious choice. But there are ways to modify Texas toast and swap in healthier alternatives to boost nutrition while still enjoying a slice. As part of an overall healthy diet, there can still be room for an occasional indulgence in this Texas classic!