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Whole wheat bread Calories
Whole wheat bread is rich in fiber and vitamins.
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
43g
· 74%
Protein
9.5g
· 16%
Fat
2.5g
· 10%
Fiber
6g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B5
0.5mg · 10% DV
B2
0.12mg · 9% DV
Minerals
Manganese
2mg · 87% DV
Selenium
12µg · 22% DV
Magnesium
80mg · 19% DV
Iron
3mg · 17% 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
0.7g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Does whole wheat bread keep you fuller than white bread?
Often yes, because its fiber and whole-grain structure can slow digestion. Fullness still depends on portion size, toppings, and the rest of the meal.
Is whole wheat bread better before or after a workout?
It can work at either time. Before training, it pairs well with lighter toppings; after training, combining it with a protein source makes a more balanced recovery snack or meal.
What is the best way to store whole wheat bread so it stays fresh?
Keep it sealed in a cool, dry place to slow staling. For longer storage, freezing sliced bread is usually the most practical option.
Can whole wheat bread be frozen?
Yes, it freezes well. Freezing it in slices makes it easy to thaw only what you need or toast it straight from frozen.
Does toasting whole wheat bread ruin its nutrition?
Toasting changes texture and moisture more than it changes the basic macronutrients. Very dark or burnt toast is best avoided regularly.
Why does whole wheat bread cause bloating for some people?
Some people are sensitive to gluten, and others may react to the higher fiber content, especially if they are not used to it. Eating large amounts quickly can make this more noticeable.
What should you eat with whole wheat bread to make it more balanced?
Pairing it with protein and healthy fats usually makes it more satisfying. Good options include eggs, hummus, nut butter, yogurt-based spreads, cheese, or avocado.
Is whole wheat bread okay to eat at night?
Yes, there is nothing inherently wrong with eating it in the evening. Portion size and what you eat with it matter more than the clock.
Because it is processed, should whole wheat bread be avoided?
No, “processed” does not automatically mean unhealthy. A whole wheat bread with a simple ingredient list can still fit well into a balanced diet.
Who should be careful with whole wheat bread?
Anyone with celiac disease, wheat allergy, or gluten-related sensitivity should avoid it. People with sensitive digestion may also do better by starting with smaller portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.