1 slice (medium) of Whole Wheat Bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 14.5 g of carbs, 4 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 Whole Wheat Bread?

Whole wheat bread is made with wheat flour that includes the bran, or with bran added to the dough. Recipes and bakery loaves vary, so its colour and texture can range from soft and fine to dense and flecked with bran. It is a familiar everyday loaf in many wheat-eating countries, rather than a dish tied to one place.

Its hearty, mildly nutty flavour works well toasted at breakfast, in sandwiches, or alongside soup and other meals. The extra bran makes it a fibre-rich choice with complex carbohydrates, and its substantial texture can make a simple topping feel satisfying. Pair it with vegetables, eggs, beans or a spread, and choose a slice size that suits the rest of your meal.

Whole Wheat Bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

41.5g

· 15% DV

Protein

11.5g

· 23% 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 69% · Protein 19% · Fat 12%

Whole Wheat Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.2mg · 26% DV

0.12mg · 9% DV

Folate

35µg · 9% DV

Minerals

Selenium

24µg · 44% DV

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Magnesium

78mg · 19% DV

How Nutritious Is Whole Wheat Bread?

Nutrient density

Medium

55/ 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

63/ 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.

Whole Wheat 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 Whole Wheat Bread

To burn the 247 calories in 100 g:

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

34min

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 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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.6g

MONOUNSATURATED

0.4g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Whole Wheat Bread

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Whole Wheat Bread vs Bulgur Pilaf127 kcal more per 100 g

→🍞vs🍝

Whole Wheat Bread vs Whole wheat pasta123 kcal more per 100 g

→🍞vs🥖

Whole Wheat Bread vs Breadstick163 kcal fewer per 100 g

→🍞vs🥯

Whole Wheat Bread vs Simit93 kcal fewer per 100 g

→

Foods Similar to Whole Wheat 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 Whole Wheat Bread

Is whole wheat bread healthier than white bread?

Usually, yes: whole wheat bread generally provides more fiber than white bread, which can help with fullness and digestion. Check the ingredients, though, because a brown loaf may contain refined flour with added color rather than being made mainly from whole wheat.

Is whole wheat bread actually whole grain?

It should be made with whole wheat flour, which includes the bran, germ, and endosperm, but product names can be used loosely. Look for “whole wheat flour” near the beginning of the ingredients list rather than relying on the loaf’s color.

Does whole wheat bread help you lose weight?

It can support fullness, but whole wheat bread does not cause weight loss by itself. Pairing a slice with protein-rich foods such as eggs or beans can make a more satisfying meal than eating bread alone.

Can people with diabetes eat whole wheat bread?

Yes, whole wheat bread can fit into a diabetes meal plan, but it still contains carbohydrates and can raise blood glucose. Portion size and the rest of the meal matter; follow your own glucose response and clinician’s guidance.

Why does homemade whole wheat bread turn out so dense?

Whole wheat flour absorbs more water, and bran can interfere with the gluten structure that traps gas. A well-hydrated dough, adequate kneading, and enough rising time help, though whole wheat loaves are often naturally denser than white bread.

Can you freeze whole wheat bread?

Yes. Slice the loaf before freezing and seal the slices in a freezer-safe bag so you can take out only what you need. Toast slices straight from frozen, or thaw them at room temperature.

How long does whole wheat bread last?

At room temperature, a loaf usually stays fresh for a few days if kept sealed in a cool, dry place. Discard it if you see mold; do not simply cut away the visible spot, since mold can spread inside.

Does toasting whole wheat bread remove its fiber?

No, ordinary toasting does not meaningfully remove the fiber in whole wheat bread. It mainly dries and browns the slice; burning it is best avoided, and toasting does not make the bread carbohydrate-free.

Can whole wheat bread cause bloating?

Yes, it can cause bloating in some people, particularly when they suddenly increase their fiber intake. Try smaller portions and increase fiber gradually; wheat bread is unsuitable for people who must strictly avoid gluten, such as those with celiac disease.

Why does whole wheat bread taste bitter?

A mild earthy or slightly bitter flavor can come from the wheat germ and bran in whole wheat flour. If the bitterness is strong or the bread smells rancid, it may be stale or spoiled, so discard it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026