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Whole wheat bread Calories
Fiber-rich whole grain bread
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.2g
· 65%
Protein
12.5g
· 20%
Fat
4.2g
· 15%
Fiber
6.8g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
B3
4.9mg · 31% DV
Biotin
6µg · 20% DV
B5
0.55mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Iron
4mg · 22% DV
Whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat bread Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat bread Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
What is the main difference between whole wheat bread and white bread?
Whole wheat bread is made with more of the grain’s bran and germ intact, giving it a fuller flavor and denser texture. It also generally provides more fibre than white bread.
Why can whole wheat bread taste slightly bitter or sour?
Whole-grain flour has a more pronounced natural flavor than refined flour, and longer fermentation can add mild sourness. A musty smell, strong rancid flavor, or visible mold suggests the bread is no longer fresh.
What is the best way to store whole wheat bread?
Keep it in a cool, dry place in a paper bag or breathable bread box. If you will not finish it within a few days, slice and freeze it to preserve freshness.
Can whole wheat bread be frozen?
Yes. Freeze it in slices so you can remove only what you need, then thaw at room temperature or warm the slices directly in a toaster.
Does toasting whole wheat bread significantly change its nutrition?
Toasting mainly reduces moisture and changes flavor and texture; it does not substantially change the bread’s protein or fibre. Avoid heavily blackened toast, as lightly toasted bread is the better choice.
Is whole wheat bread better before or after a workout?
Before exercise, it can provide useful energy when paired with a light protein source and eaten with enough time to digest. After training, combining it with foods such as eggs, yogurt, cheese, or hummus makes a more balanced recovery meal.
What should I eat with whole wheat bread for a balanced meal?
Pair it with protein or healthy-fat foods such as eggs, cheese, yogurt, hummus, or avocado to make the meal more satisfying. Adding vegetables like tomatoes, cucumber, leafy greens, or peppers increases variety and volume.
Does eating whole wheat bread at night cause weight gain?
Eating bread at night does not by itself cause weight gain; overall eating patterns and portion sizes matter more. For a more balanced evening snack, combine it with a protein-rich topping rather than a sugary spread.
Who should be careful with whole wheat bread?
People with coeliac disease or a wheat allergy should avoid it because it contains gluten. Some people with irritable bowel syndrome may also find wheat triggers bloating, so individual tolerance matters.
Is whole wheat bread an unprocessed food?
No. Grinding grain into flour, mixing dough, fermenting, and baking are forms of processing, though that does not automatically make it unhealthy. Check the ingredient list for unnecessary additives, excess salt, or added sugars.
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Nutrition data compiled from USDA FoodData Central and scientific sources.