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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
5mg · 31% DV
B5
0.55mg · 11% DV
Folate
44µg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Magnesium
82mg · 20% 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
0.8g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.6g
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
Does whole wheat bread actually help you lose weight?
No. A “fitness” or “whole wheat” label does not make a bread weight-loss food by itself; overall eating habits, portions, and satiety matter most.
Why can whole wheat bread feel more filling than white bread?
It is typically made with more whole-grain ingredients and fiber, which can slow digestion. Pairing it with a protein-rich food can make the meal more satisfying.
How can I make a balanced breakfast with whole wheat bread?
Try it with eggs, cheese, yogurt, or hummus plus tomatoes, cucumber, or leafy greens. Sweet spreads and processed meats can change the overall balance of the meal.
Is whole wheat bread better before or after a workout?
Before exercise, it can provide carbohydrate for training, though people with sensitive digestion may prefer lower-fiber foods close to a workout. Afterward, combine it with protein, such as eggs or yogurt, as part of a recovery meal.
Will eating whole wheat bread at night cause weight gain?
Eating it at night does not automatically cause weight gain; total intake and eating patterns over time are more important. If you are hungry, pairing it with a filling food such as yogurt, cheese, or avocado can be more balanced.
Should whole wheat bread be stored in the refrigerator?
For short-term storage, keep it sealed in a cool, dry place. Refrigeration can make bread stale faster, while freezing is better for keeping it longer.
Can whole wheat bread be frozen?
Yes. Freeze slices in a well-sealed bag so you can remove only what you need, then thaw them at room temperature or toast them directly from frozen.
Can I cut off mold from whole wheat bread and eat the rest?
No. In soft, porous foods such as bread, mold can spread beyond what is visible, so the entire loaf should be discarded.
Why can whole wheat bread taste bitter or feel dry?
Whole-grain flour contains bran and germ, which give bread a stronger flavor and denser texture. It can also dry out as it ages; light toasting or moist toppings can improve the texture.
Can people with celiac disease eat whole wheat bread?
No. Whole wheat bread contains gluten and is not suitable for people with celiac disease or anyone medically required to avoid gluten. Choose a certified gluten-free bread instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.