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Whole wheat sandwich bread Calories
Fiber-rich whole grain sandwich bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Whole wheat sandwich bread (56 g) has 138 calories. That works out to 247 calories per 100 g. It contains 23.1 g of carbs, 7 g of protein, 2.4 g of fat and 3.8 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Whole wheat sandwich bread Nutrition Facts
Selected: 2 slice (medium) · 56 g
138
KCAL / 56G
Carbs
23.1g
· 8% DV
Protein
7g
· 14% DV
Fat
2.4g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 20% · Fat 15%
Whole wheat sandwich bread nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0.02 g | |
| Sodium | 241 mg | 10% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 7 g | 14% |
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 Whole wheat sandwich bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 69 kcal |
| 1 slice (thin) | 24 g | 59 kcal |
| 1 slice (thick) | 36 g | 89 kcal |
| 2 slice (medium) | 56 g | 138 kcal |
| 1 serving (small) | 70 g | 173 kcal |
| 3 slice (triple) | 84 g | 207 kcal |
| 100 g | 100 g | 247 kcal |
| 1 serving (large) | 110 g | 272 kcal |
| 4 slice (double) | 112 g | 277 kcal |
| 1 piece (half) | 350 g | 865 kcal |
| 1 piece (whole) | 700 g | 1729 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Whole wheat sandwich bread
What is the difference between whole wheat sandwich bread and whole grain bread?
Whole wheat sandwich bread is made with wheat as its whole grain, while whole grain bread can use other grains too, such as oats or rye. The terms are not interchangeable, so check the ingredient list if you want a particular grain.
How should you store whole wheat sandwich bread?
Keep whole wheat sandwich bread sealed in a cool, dry place, away from direct sunlight. Warm, damp conditions encourage mold, while refrigeration can make bread go stale faster; freeze it if you need to keep it longer.
Can you freeze whole wheat sandwich bread?
Yes, whole wheat sandwich bread freezes well. Freeze it in an airtight bag, ideally with slices separated so you can take out only what you need. You can toast slices straight from frozen.
Is whole wheat sandwich bread good for sandwiches?
Yes, whole wheat sandwich bread works well for sandwiches, especially with fillings that complement its hearty flavor, such as eggs, cheese, chicken, or vegetables. Moist fillings can keep the bread from tasting dry, but add them shortly before serving.
Why is whole wheat sandwich bread denser than white bread?
Whole wheat sandwich bread can be denser because bran in the flour interrupts the gluten structure that helps bread rise. A denser crumb is normal and does not by itself mean the loaf is stale or poorly made.
How can you tell if whole wheat sandwich bread is really whole wheat?
Look for whole wheat flour or whole grain wheat near the beginning of the ingredient list. A brown color, seeds on top, or the words “wheat bread” alone do not prove that whole wheat is the main flour.
Can whole wheat sandwich bread raise blood sugar?
Yes, whole wheat sandwich bread can raise blood sugar because it contains digestible carbohydrates. Its fiber may slow digestion compared with refined white bread, but portion size and what you eat with it still matter.
Does whole wheat sandwich bread help with weight loss?
Whole wheat sandwich bread does not cause weight loss on its own. Its fiber can make a meal more filling for some people; pairing a measured portion with protein and vegetables can make a more satisfying sandwich.
Should whole wheat sandwich bread be refrigerated?
Usually, no. Refrigerating whole wheat sandwich bread can make it stale sooner; keep it sealed at room temperature if you will use it soon, or freeze it to store it longer.
Why does whole wheat sandwich bread sometimes taste bitter?
Whole wheat sandwich bread can taste slightly bitter or earthy because the bran and wheat germ have stronger flavors than refined flour. A pronounced rancid or sour smell, however, can indicate that the bread has spoiled.
Whole wheat sandwich bread Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B3
2.86mg · 18% DV
Biotin
2.24µg · 7% DV
B5
0.31mg · 6% DV
Minerals
Manganese
1.18mg · 51% DV
Selenium
16µg · 29% DV
Phosphorus
123mg · 18% DV
Copper
0.12mg · 13% DV
Sodium
241mg · 10% DV
Potassium ⭐
143mg · 4% DV
Whole wheat sandwich bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat sandwich bread
To burn the 138 calories in 2 slice (medium) (56 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 Whole wheat sandwich bread?
Whole wheat sandwich bread is a soft, pre-sliced loaf made with whole wheat flour, so the bran and germ remain in the flour. It is designed for sandwiches and toast, with recipes varying in their use of yeast and other basic bread ingredients.
Its texture is tender and easy to bite, while the flavour is more wheaty and hearty than that of white sandwich bread. It works well for everyday lunches, breakfast toast or a quick sandwich, paired with eggs, cheese, vegetables or spreads. With 6.8 g of fibre per 100 g, it brings more fibre than many white loaves; add plenty of fresh vegetables for a lighter, balanced sandwich.
How Nutritious Is Whole wheat sandwich 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
High
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 Whole wheat sandwich 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 sandwich bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat sandwich 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 sandwich bread Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.53g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.