1 slice (medium) of Whole Wheat Bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 14.4 g of carbs, 3.9 g of protein, 1 g of fat and 2.1 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Whole Wheat Bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

41g

· 15% DV

Protein

11g

· 22% DV

Fat

· 4% DV

Fiber

· 21% DV

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

Calories come from: Carbs 70% · Protein 19% · Fat 11%

Whole Wheat Bread Vitamins & Minerals

Vitamins

0.4mg · 33% DV

4.5mg · 28% DV

0.5mg · 10% DV

Folate

35µg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% 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

62/ 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

0.5g

MONOUNSATURATED

0.4g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

Compare Whole Wheat Bread

🍞vs🥯

Whole Wheat Bread vs Poppy Seed Bagel18 kcal fewer per 100 g

→🍞vs🍚

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

→

Foods Similar to Whole Wheat Bread

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Whole Wheat Bread

Is brown bread always whole wheat bread?

No. Some breads are made darker with malt, molasses, or colouring while still being mostly refined flour. Check that “whole wheat flour” or “wholegrain wheat flour” is listed first in the ingredients.

Why is whole wheat bread sometimes denser than white bread?

Its bran and germ can interfere with the stretchy gluten network that gives white bread a very airy texture. A dense loaf is not automatically poor quality, especially when it is freshly baked and well proofed.

What is the best way to keep whole wheat bread fresh?

Once fully cooled, keep it at room temperature in a bread box or breathable bag. Refrigeration can make bread stale faster, while sliced bread freezes well for longer storage.

Can whole wheat bread be frozen?

Yes. Freeze it in slices so you can take out only what you need, then toast or warm the slices directly from frozen.

Does toasting whole wheat bread make it less nutritious?

Toasting mainly removes moisture and changes the texture; it does not meaningfully alter the bread’s basic macronutrients. Avoid routinely eating heavily charred toast.

What should I eat with whole wheat bread for a more balanced meal?

Pair it with protein-rich foods such as eggs, yogurt-based spreads, cheese, hummus, fish, or beans, plus vegetables or fruit. Adding protein and fat can make a bread-based meal more satisfying than bread alone.

Is whole wheat bread good before a workout?

It can work a few hours before exercise, especially with a light protein topping. Right before training, its fibre may cause fullness or digestive discomfort in people with sensitive stomachs.

Does eating whole wheat bread at night cause weight gain?

Eating it at night does not by itself cause weight gain; overall eating patterns and total energy intake matter more. If you are hungry, a modest serving with a filling topping can be part of an evening meal or snack.

Can people with coeliac disease eat whole wheat bread?

No. Whole wheat bread contains gluten and is not suitable for coeliac disease or a wheat allergy; choose products specifically labelled gluten-free instead.

Does whole wheat bread improve digestion for everyone?

Its fibre can support regular bowel movements for many people, but increasing fibre too quickly may cause gas or bloating. People with IBS, active bowel conditions, or ongoing digestive symptoms should adjust portions to their tolerance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026