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Whole wheat bread Calories
Whole wheat flour, source of fiber, low fat
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41g
· 71%
Protein
12g
· 21%
Fat
2g
· 8%
Fiber
6g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
B3
4.5mg · 28% DV
B5
0.5mg · 10% DV
Folate
35µg · 9% DV
Minerals
Manganese
2mg · 87% DV
Selenium
22µg · 40% DV
Phosphorus
180mg · 26% DV
Magnesium
75mg · 18% DV
Whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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
0.4g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
How should whole wheat bread be stored to stay fresh longer?
Keep it at room temperature in a sealed container or bread bag to slow drying out. Refrigeration usually makes bread go stale faster, while freezing sliced bread works better for longer storage.
Can whole wheat bread be frozen?
Yes, it freezes well, especially when sliced first so you can thaw only what you need. Toasting or warming it helps restore texture after freezing.
Is whole wheat bread better before or after a workout?
It can work at either time depending on the meal. Before training it provides carbohydrate for energy, and after training it pairs well with a protein source like eggs, yogurt, or tofu for recovery.
What should I eat with whole wheat bread to make it more filling?
Pairing it with protein and healthy fats usually makes the meal more satisfying than eating it alone. Good options include eggs, hummus, cheese, nut butter, or avocado.
Why do people often choose whole wheat bread over white bread?
Whole wheat bread usually contains more fibre, which can support fullness and digestive health. Many people also prefer it because it tends to feel less refined and more substantial.
Can whole wheat bread help with constipation?
Its fibre can support regular bowel movements, but it is not a stand-alone fix. Fluids and overall daily fibre intake still matter.
Is whole wheat bread always truly whole grain?
Not necessarily. Some breads look brown but are made mostly with refined flour, so checking the ingredient list for whole wheat flour near the top is more reliable than judging by color alone.
Is whole wheat bread considered a processed food?
Yes, it is processed because the grain is milled and the bread is mixed and baked. That does not automatically make it a poor choice; a shorter, simpler ingredient list is often a better sign.
Who should be careful with whole wheat bread?
People with celiac disease or gluten-related disorders should avoid it because it contains gluten. Some people with wheat sensitivity or certain digestive issues may also find it uncomfortable to eat.
Does toasting whole wheat bread ruin its nutrition?
Toasting changes texture and flavor more than it changes the basic nutrients. Very dark or burnt toast is best avoided regularly, since charring is not ideal.
Have another question about Whole wheat bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.