1 slice (medium) of Whole Wheat Bread (35 g) has 84 calories. That works out to 240 calories per 100 g. It contains 14.4 g of carbs, 3.3 g of protein, 1.1 g of fat and 2.3 g of fiber. Its 0.4 mg of Manganese covers 17% 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

240

KCAL / 100G

Carbs

41g

· 15% DV

Protein

9.5g

· 19% DV

Fat

3.2g

· 4% DV

Fiber

6.5g

· 23% DV

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

Calories come from: Carbs 71% · Protein 16% · Fat 13%

Whole Wheat Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

Folate

35µg · 9% DV

0.4mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Magnesium

70mg · 17% DV

Sodium

390mg · 17% DV

How Nutritious Is Whole Wheat Bread?

Nutrient density

Medium

50/ 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

60/ 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 240 calories in 100 g:

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

33min

Cycling

🏊

28min

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

0.45g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Whole Wheat Bread

🍞vs🥯

Whole Wheat Bread vs Poppy Seed Bagel25 kcal fewer per 100 g

→🍞vs🍚

Whole Wheat Bread vs Bulgur Pilaf120 kcal more per 100 g

→🍞vs🍝

Whole Wheat Bread vs Whole wheat pasta116 kcal more per 100 g

→🍞vs🥖

Whole Wheat Bread vs Breadstick170 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

How many calories are in whole wheat bread?

Whole wheat bread contains 240 calories per 100 g. A 100 g portion also provides 9.5 g of protein, 41 g of carbohydrates, and 6.5 g of fiber.

Is whole wheat bread good for blood sugar?

Whole wheat bread has a glycemic index of 50. It contains gluten and is compatible with vegan, vegetarian, Mediterranean, flexitarian, and omnivore diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.