Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍞
Whole wheat toast Calories
Source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Whole wheat toast (30 g) has 94 calories. That works out to 313 calories per 100 g. It contains 17.3 g of carbs, 3.7 g of protein, 1.3 g of fat and 2.1 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Whole wheat toast Nutrition Facts
Selected: 1 slice (medium) · 30 g
94
KCAL / 30G
Carbs
17.3g
· 6% DV
Protein
3.7g
· 7% DV
Fat
1.3g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 15% · Fat 13%
Whole wheat toast nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 3.7 g | 7% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Slice of Whole wheat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 94 kcal |
| 1 slice (thin) | 22 g | 69 kcal |
| 1 slice (thick) | 40 g | 125 kcal |
| 2 slice (double) | 60 g | 188 kcal |
| 1 piece (whole) | 60 g | 188 kcal |
| 1 serving (medium) | 60 g | 188 kcal |
| 3 slice (triple) | 90 g | 282 kcal |
| 100 g | 100 g | 313 kcal |
Calculated from 313 calories per 100 g.
Frequently Asked Questions About Whole wheat toast
Is whole wheat toast healthy?
Yes, whole wheat toast can be a nourishing choice because it provides whole-grain fiber and pairs easily with filling toppings. Choose bread made with whole wheat as a main ingredient, and keep toppings such as sugary spreads in mind.
Is whole wheat toast better than white toast?
Usually, yes: whole wheat toast contains more fiber than toast made from refined white bread. That can make it more satisfying, though the difference depends on the bread and what you add on top.
Can whole wheat toast help with weight loss?
Whole wheat toast can fit into a weight-loss eating pattern, and its fiber may help make a meal more filling. It does not cause weight loss by itself; large portions and calorie-dense toppings can change the meal substantially.
Is whole wheat toast good for people with diabetes?
People with diabetes can include whole wheat toast, but its carbohydrates still affect blood glucose. Pairing it with protein or unsaturated fat may make a more balanced meal; follow your clinician’s advice for portions and medication.
Does toasting whole wheat bread reduce its carbohydrates?
No, toasting whole wheat bread does not meaningfully remove its carbohydrates. It mainly drives off moisture, so the slice may weigh less after toasting even though its carbohydrate content is largely unchanged.
What should you put on whole wheat toast?
Whole wheat toast works well with eggs, avocado, nut butter, hummus, or cottage cheese. These toppings add flavor and make a more substantial snack or meal; fruit or tomatoes can add freshness without needing a sweet spread.
Can you freeze whole wheat toast?
Yes. Cool toasted slices completely, separate them with parchment, and freeze them in a sealed bag. Reheat a slice straight from frozen in a toaster, or freeze the bread before toasting for a fresher texture.
How should you store whole wheat toast?
Eat freshly toasted whole wheat toast soon for the best texture. If you mean the bread before toasting, keep it sealed in a cool, dry place; refrigeration can make bread stale faster. Discard the loaf if you see mold.
Why does whole wheat toast get soggy?
Whole wheat toast gets soggy when moisture from a topping or filling softens its crisp surface. Add wet toppings just before eating, or spread a drier layer such as nut butter first to help keep the toast crisp.
Does whole wheat toast lose fiber when toasted?
No, ordinary toasting does not significantly reduce the fiber in whole wheat toast. The heat changes its moisture and texture, while the grain’s fiber remains; avoid charring the slice.
Whole wheat toast Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.56mg · 10% DV
Folate
28.8µg · 7% DV
B2
0.06mg · 5% DV
Minerals
Manganese
0.68mg · 30% DV
Selenium
13µg · 24% DV
Phosphorus
77mg · 11% DV
Copper
0.07mg · 8% DV
Sodium
147mg · 6% DV
Potassium ⭐
82mg · 2% DV
Whole wheat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat toast
To burn the 94 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 Whole wheat toast?
Whole wheat toast is made by toasting slices of bread baked with whole wheat flour. It turns crisp at the edges while staying tender inside, with a warm, nutty flavour that works with both sweet and savoury toppings. It is a familiar breakfast choice in many places, often served with eggs, cheese, avocado or jam; it also makes a sturdy base for an open sandwich or a quick snack. Its fibre content makes it a more filling option than toast made with refined white bread. Pair it with vegetables and a protein-rich topping for a balanced meal, or keep it simple with a little nut butter.
How Nutritious Is Whole wheat toast?
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 Whole wheat toast 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 toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast 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 toast Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.47g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
Compare Whole wheat toast
Foods Similar to Whole wheat toast
Have another question about Whole wheat toast?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.