1 slice (medium) of Wholegrain Bread (35 g) has 86 calories. That works out to 245 calories per 100 g. It contains 14.5 g of carbs, 3.3 g of protein, 1.1 g of fat and 2.3 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Wholegrain Bread?

Wholegrain bread is made with flour that retains the grain’s bran and germ, often with additional grains or seeds mixed into the dough. It commonly has a browned crust and a denser, more textured crumb than white bread; the exact blend varies by loaf.

It is a familiar choice for breakfast toast and sandwiches, and also works alongside soup or a salad. Its whole grains make it a fibre-rich, carbohydrate-based staple, with 6.5 g of fibre per 100 g. Pair a slice with eggs, beans, cheese or vegetables for a more filling meal, or toast it to bring out its nutty flavour.

Wholegrain Bread Nutrition Facts

Selected: 100 g

245

KCAL / 100G

Carbs

41.5g

· 15% DV

Protein

9.5g

· 19% DV

Fat

3.2g

· 4% DV

Fiber

6.5g

· 23% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 16% · Fat 13%

Wholegrain Bread Vitamins & Minerals

Vitamins

0.28mg · 23% DV

3.2mg · 20% DV

0.45mg · 9% DV

Folate

35µg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Sodium

430mg · 19% DV

Iron

3mg · 17% DV

How Nutritious Is Wholegrain Bread?

Nutrient density

High

60/ 100

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

High

60/ 100

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.

Wholegrain Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wholegrain Bread

To burn the 245 calories in 100 g:

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

33min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wholegrain 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 Wholegrain Bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Wholegrain 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

Wholegrain Bread Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

Compare Wholegrain Bread

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Wholegrain Bread vs Bulgur Pilaf125 kcal more per 100 g

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Wholegrain Bread vs Whole wheat pasta121 kcal more per 100 g

→🍞vs🥖

Wholegrain Bread vs Breadstick165 kcal fewer per 100 g

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Wholegrain Bread vs Simit95 kcal fewer per 100 g

→

Foods Similar to Wholegrain Bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wholegrain Bread

Is wholegrain bread good for you?

Yes, wholegrain bread provides fiber and nutrients from the grain. Its fiber can make a meal more filling than one made with refined white bread, but the term “wholegrain” is most meaningful when wholegrain flour is a main ingredient.

What is the difference between wholegrain bread and whole-wheat bread?

Wholegrain bread can contain whole grains from several plants, while whole-wheat bread specifically uses whole wheat. Whole-wheat bread is therefore a type of wholegrain bread, though recipes and labels vary.

Does wholegrain bread raise blood sugar?

Yes, wholegrain bread raises blood sugar because it contains carbohydrates. Its fiber may slow digestion compared with white bread, but it does not prevent a rise. Pairing a slice with eggs, yogurt, or another protein source can make a meal more filling.

Is wholegrain bread good for weight loss?

Wholegrain bread does not cause weight loss on its own, but its fiber can help you feel full. Swapping it for refined bread may make meals more satisfying; what matters is how it fits into the meal overall.

How can you tell if bread is really wholegrain?

Look for wholegrain flour near the beginning of the ingredient list. A dark loaf or a crust covered in seeds is not proof: coloring ingredients can darken bread, and seeds on the surface do not tell you which flour is inside.

Why is wholegrain bread denser than white bread?

Wholegrain bread is often denser because bran and grain pieces interrupt the stretchy gluten structure that helps bread rise. Wholegrain flour also absorbs more water, so the loaf may feel heavier and have a tighter crumb than white bread.

Can you freeze wholegrain bread?

Yes, wholegrain bread freezes well. Slice the loaf first, seal the slices in a freezer-safe bag, and take out only what you need. You can toast slices straight from frozen or thaw them at room temperature.

How should you store wholegrain bread to keep it fresh?

Keep wholegrain bread in a bread box or a closed bag in a cool, dry place. Store cut-side down to slow drying, and discard the whole loaf if you spot mold; mold can spread beyond the visible patch.

Is toasted wholegrain bread healthier than untoasted bread?

No, toasting wholegrain bread does not add fiber or make it substantially healthier. It changes the texture and flavor, but burning it creates an unnecessarily charred surface, so toast it only until golden.

What grains are commonly used in wholegrain bread?

Wholegrain bread may use whole wheat, rye, oats, or barley, and some loaves include seeds such as sunflower or flax. There is no single standard blend, so the grains and seeds depend on the recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026