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German whole wheat bread Calories
Fiber-rich whole-grain bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of German whole wheat bread (40 g) has 100 calories. That works out to 250 calories per 100 g. It contains 17.2 g of carbs, 5 g of protein, 1.4 g of fat and 2.8 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
German whole wheat bread Nutrition Facts
Selected: 1 slice (medium) · 40 g
100
KCAL / 40G
Carbs
17.2g
· 6% DV
Protein
5g
· 10% DV
Fat
1.4g
· 2% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 20% · Fat 12%
German whole wheat bread nutrition facts table · 1 slice (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 2.8 g | 10% |
| Protein | 5 g | 10% |
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.
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How Many Calories in 1 Slice of German whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 100 kcal |
| 1 slice (extra small) | 15 g | 38 kcal |
| 1 slice (thin) | 25 g | 63 kcal |
| 1 piece (small) | 50 g | 125 kcal |
| 1 slice (thick) | 55 g | 138 kcal |
| 2 slice (double) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (medium) | 100 g | 250 kcal |
| 1 serving (large) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About German whole wheat bread
What is German whole wheat bread?
German whole wheat bread is a hearty loaf made primarily with whole wheat flour, though recipes and bakery products vary. It often has a denser crumb and stronger grain flavor than soft white sandwich bread, and some versions include seeds.
Why is German whole wheat bread so dense?
German whole wheat bread is dense because whole-grain flour retains bran and germ, which make the loaf heavier and less airy than bread made with refined flour. A compact texture is typical and does not automatically mean the loaf is underbaked.
Is German whole wheat bread made with sourdough?
Not always; German whole wheat bread can be made with sourdough or commercial yeast. Sourdough versions usually have a tangier flavor, but the name alone does not tell you which leavening method a particular loaf uses.
How is German whole wheat bread different from rye bread?
German whole wheat bread is wheat-based, while rye bread is made mainly with rye flour. Some German-style loaves combine both grains, so the exact difference depends on the recipe; a loaf labeled whole wheat should feature whole wheat as its defining grain.
What do you serve with German whole wheat bread?
German whole wheat bread works well with savory toppings such as cheese, eggs, smoked fish, or sliced vegetables. Its firm texture also makes it a good base for open-faced sandwiches, where softer bread might become soggy.
Can you toast German whole wheat bread?
Yes, German whole wheat bread toasts well. Toasting brings out its nutty grain flavor and crisps the outside, while the center may stay pleasantly chewy. Thick slices can take longer to toast than standard sandwich bread.
How should you store German whole wheat bread?
Store German whole wheat bread at room temperature in a bread box or a paper bag, keeping the cut side covered. Refrigeration can make bread stale faster; if you will not finish the loaf soon, freezing is a better option.
Can you freeze German whole wheat bread?
Yes, German whole wheat bread freezes well. Slice the loaf first and seal the slices in a freezer-safe bag so you can take out only what you need. Thaw a slice at room temperature or toast it straight from frozen.
Is German whole wheat bread healthier than white bread?
German whole wheat bread generally provides more fiber than white bread because it is made with whole-grain flour. That can make it a more filling choice, though toppings and portion size also shape how nourishing a meal is.
Can people with diabetes eat German whole wheat bread?
People with diabetes can include German whole wheat bread in a meal, but the portion and accompanying foods affect the meal’s blood-glucose response. Pairing it with protein-rich toppings may make the meal more filling; ask your clinician or dietitian for advice tailored to your care plan.
German whole wheat bread Vitamins & Minerals
Vitamins
B3
1.92mg · 12% DV
B1
0.14mg · 12% DV
B2
0.07mg · 5% DV
Biotin
1.6µg · 5% DV
Minerals
Manganese
0.84mg · 37% DV
Selenium
15µg · 27% DV
Phosphorus
100mg · 14% DV
Copper
0.12mg · 13% DV
Sodium
172mg · 7% DV
Potassium ⭐
124mg · 4% DV
German whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off German whole wheat bread
To burn the 100 calories in 1 slice (medium) (40 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 German whole wheat bread?
German whole wheat bread is a hearty loaf associated with Germany, made with whole-grain wheat flour and bran. It tends to have a close, substantial crumb and a fuller, grain-led flavour than white bread, making it easy to slice for everyday meals.
In Germany it is commonly served at breakfast or as an open sandwich, with toppings such as cheese, cold cuts or vegetables; elsewhere, it works just as well toasted or alongside soup. Its whole grains make it a fibre-rich choice, with 7 g of fibre per 100 g. Pair it with fresh vegetables and a modest spread for a balanced, lighter sandwich.
How Nutritious Is German whole wheat bread?
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
High
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 German 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 German whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is German 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
German whole wheat bread Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.