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Whole wheat bread Calories
Fiber-rich whole grain bread
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.2g
· 65%
Protein
12.5g
· 20%
Fat
4.2g
· 15%
Fiber
6.8g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
5.5mg · 34% DV
Biotin
4µg · 13% DV
B5
0.55mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Iron
4mg · 22% 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
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Is brown wheat bread always the same as whole wheat bread?
No. A brown color can come from ingredients such as malt, molasses, or caramel, so color alone does not prove that a loaf is whole grain. Check that whole wheat flour is listed first and review the ingredient list.
Why can whole wheat bread taste slightly bitter or sour?
Bran and other whole-grain components have a stronger, sometimes mildly bitter flavor. Sourdough fermentation can also add tanginess, while stale bread may develop less pleasant flavors over time.
What is the best way to store whole wheat bread?
Keep it at room temperature in a cool, dry place, ideally in a bread box or paper bag that allows some airflow. For storage beyond a few days, freeze it rather than refrigerating it, as refrigeration can make bread stale faster.
Can whole wheat bread be frozen?
Yes. Freeze it in slices so you can take out only what you need, then thaw at room temperature or toast straight from frozen.
Does toasting whole wheat bread destroy its nutrition?
Toasting does not erase its main nutrients. Avoid burning it very dark, since heavily charred toast can form unwanted compounds and tastes bitter.
Why might whole wheat bread feel more filling than white bread?
Whole wheat bread usually retains more of the grain’s bran and fiber, which may support fullness and requires more chewing. The effect also depends on the loaf’s actual whole-grain content and what you eat with it.
What should I eat with whole wheat bread for a balanced meal?
Pair it with a protein source such as eggs, yogurt, beans, fish, or cheese, plus vegetables and a source of unsaturated fat such as avocado, olive oil, or nuts. This combination can make a sandwich or toast meal more satisfying.
Is whole wheat bread better before or after a workout?
Before exercise, bread can provide convenient carbohydrate energy, but a large high-fiber meal may not suit everyone right before training. Afterward, combine it with protein, such as eggs or Greek yogurt, to help build a balanced recovery meal.
Is eating whole wheat bread at night bad for you?
No specific time of day makes bread inherently unhealthy. What matters more is your overall eating pattern, hunger level, and meal size; people with reflux may feel better avoiding large meals close to bedtime.
Who should be cautious with whole wheat bread?
People with celiac disease, wheat allergy, or a medically diagnosed gluten-related disorder should avoid it because it contains gluten. Some people with irritable bowel syndrome may also find wheat bread worsens bloating or gas, depending on their individual tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.