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White whole wheat bread Calories
Fiber-containing bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of White whole wheat bread (30 g) has 76 calories. That works out to 253 calories per 100 g. It contains 14 g of carbs, 2.9 g of protein, 1 g of fat and 1.6 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
White whole wheat bread Nutrition Facts
Selected: 1 slice (medium) · 30 g
76
KCAL / 30G
Carbs
14g
· 5% DV
Protein
2.9g
· 6% DV
Fat
1g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 15% · Fat 12%
White whole wheat bread nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 129 mg | 6% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 2.9 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of White whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 76 kcal |
| 1 slice (thin) | 25 g | 63 kcal |
| 1 slice (thick) | 40 g | 101 kcal |
| 1 piece (small) | 45 g | 114 kcal |
| 2 slice (double) | 60 g | 152 kcal |
| 1 piece (medium) | 70 g | 177 kcal |
| 1 serving (large) | 90 g | 228 kcal |
| 100 g | 100 g | 253 kcal |
| 1 pack (whole) | 500 g | 1265 kcal |
Calculated from 253 calories per 100 g.
Frequently Asked Questions About White whole wheat bread
What is white whole wheat bread made from?
White whole wheat bread is made from whole-grain white wheat, a lighter-colored wheat variety. The flour includes the bran, germ, and endosperm, so the bread can be pale without being made from refined white flour.
Is white whole wheat bread the same as regular whole wheat bread?
Both can be made with whole-grain flour, but white whole wheat bread uses a lighter-colored wheat variety, while regular whole wheat bread commonly uses red wheat. White whole wheat bread usually has a milder flavor and lighter color.
Is white whole wheat bread actually whole grain?
Yes, when it is made with whole-grain white wheat flour, it contains the bran, germ, and endosperm. Its pale color comes from the wheat variety, not necessarily from removing the bran; check that the ingredients specify whole wheat flour.
Is white whole wheat bread healthier than white bread?
Often, yes. White whole wheat bread made with whole-grain flour retains more of the grain and provides more fiber than typical refined white bread. Recipes vary, so the comparison depends on the ingredients in each loaf.
Does white whole wheat bread taste like regular whole wheat bread?
No, white whole wheat bread generally tastes milder and less earthy than bread made with red whole wheat. Its lighter flavor can make it an easier switch for people who find conventional whole wheat bread too strong.
Can you substitute white whole wheat bread for white bread in sandwiches and toast?
Yes, white whole wheat bread works well in most sandwiches and for toast. Its mild flavor is close to white bread, while its whole-grain texture may feel a little heartier, especially with delicate fillings.
Can white whole wheat flour be used instead of all-purpose flour in bread recipes?
Yes, but replacing all-purpose flour with white whole wheat flour can make bread denser and more absorbent. For a lighter loaf, start by replacing only part of the flour, then adjust the liquid if the dough feels dry.
Does white whole wheat bread raise blood sugar?
Yes, white whole wheat bread contains carbohydrates and can raise blood sugar. Its whole-grain flour provides fiber, but it is not carbohydrate-free; people managing diabetes should account for the portion in their meal plan.
Is white whole wheat bread good for weight loss?
It can fit into a weight-loss eating plan, but it does not cause weight loss on its own. Its fiber may help you feel full compared with refined white bread; toppings and portion size also affect the meal.
Can you freeze white whole wheat bread?
Yes, white whole wheat bread freezes well. Freeze it sliced so you can take out only what you need, then toast slices straight from the freezer or let them thaw. Keep the loaf sealed to limit freezer dryness.
White whole wheat bread Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.26mg · 8% DV
Folate
24µg · 6% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.41mg · 18% DV
Selenium
8.4µg · 15% DV
Phosphorus
56mg · 8% DV
Copper
0.07mg · 8% DV
Sodium
129mg · 6% DV
Potassium ⭐
63mg · 2% DV
White whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White whole wheat bread
To burn the 76 calories in 1 slice (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is White whole wheat bread?
White whole wheat bread combines the softer crumb of bread made with refined white flour with the fuller grain character of whole-wheat flour. The proportions vary by loaf, so its colour and texture can range from light and tender to denser and more substantial.
It works well toasted at breakfast, in sandwiches for lunch, or alongside soup. With 5.4 g of fibre per 100 g, it offers more fibre than ordinary white bread, while still being a carbohydrate-rich staple. Pair it with eggs, beans, or vegetables for a more filling meal.
How Nutritious Is White whole wheat bread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is White 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 White whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is White 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
White whole wheat bread Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.