1 slice (medium) of Whole grain bread (40 g) has 99 calories. That works out to 247 calories per 100 g. It contains 17.3 g of carbs, 3.6 g of protein, 1.3 g of fat and 2.7 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole grain bread?

Whole grain bread is made with flour that includes the grain’s bran and germ as well as its starchy centre. Recipes vary: some loaves have a close, hearty crumb, while others include visible grains or seeds. Its colour and density depend on the flour and baking style, so it can range from gently nutty to distinctly earthy.

It is commonly served as toast or used for sandwiches, and pairs well with cheese, eggs, vegetables, soups and salads. Compared with soft white bread, it tends to be more filling and provides fibre alongside complex carbohydrates; a 100 g portion has 6.8 g of fibre. For a lighter meal, top it with vegetables and a modest amount of a rich spread.

Whole grain bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

43.3g

· 16% DV

Protein

9.1g

· 18% DV

Fat

3.3g

· 4% DV

Fiber

6.8g

· 24% DV

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

Calories come from: Carbs 72% · Protein 15% · Fat 13%

Whole grain bread Vitamins & Minerals

Vitamins

0.29mg · 24% DV

3.6mg · 23% DV

Folate

45µg · 11% DV

0.13mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Sodium

430mg · 19% DV

Iron

3mg · 17% DV

How Nutritious Is Whole grain bread?

Nutrient density

High

65/ 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

Medium

59/ 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 grain bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole grain bread

To burn the 247 calories in 100 g:

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole grain 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 grain 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 grain 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 grain bread Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 12.1:1

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

Compare Whole grain bread

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Whole grain bread vs Bulgur Pilaf127 kcal more per 100 g

→🍞vs🍝

Whole grain bread vs Whole wheat pasta123 kcal more per 100 g

→🍞vs🥖

Whole grain bread vs Breadstick163 kcal fewer per 100 g

→🍞vs🥯

Whole grain bread vs Simit93 kcal fewer per 100 g

→

Foods Similar to Whole grain bread

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole grain bread

What is whole grain bread?

Whole grain bread is made with flour that retains the grain’s bran, germ and endosperm. Recipes may use whole wheat, rye, oats or a blend, and often produce a denser loaf than bread made with refined flour.

Is whole grain bread healthier than white bread?

Usually, yes: whole grain bread provides more fibre and retains more of the grain’s nutrients than white bread made from refined flour. Check the ingredients, though, because a dark colour alone does not prove that a loaf is whole grain.

Is whole grain bread good for people with diabetes?

Whole grain bread may raise blood sugar more gradually than white bread, but it still contains carbohydrates and can raise blood sugar. Portion size and what you eat with it matter; ask your diabetes care team for individual guidance.

Does whole grain bread help with weight loss?

Whole grain bread does not cause weight loss by itself. Its fibre may help you feel full for longer, which can make meals easier to manage; spreads and sandwich fillings also affect the meal’s overall energy.

Is whole grain bread the same as whole wheat bread?

No. Whole wheat bread is made with whole wheat, while whole grain bread can use other intact grains or a mix of grains. Both can be nutritious, but the exact ingredients vary by loaf.

How can you tell if whole grain bread is really whole grain?

Check the ingredient list rather than relying on the loaf’s brown colour or the word “multigrain.” Look for whole grain or whole wheat flour near the start of the list; molasses or malt can make bread dark without making it whole grain.

Can you freeze whole grain bread?

Yes. Slice whole grain bread before freezing and seal it in an airtight bag, so you can take out only what you need. Toast slices straight from frozen or let them thaw at room temperature.

Should whole grain bread be stored in the refrigerator?

Usually not. Refrigeration can make whole grain bread go stale faster. Keep it in a bread box or a sealed bag at room temperature if you’ll eat it soon, and freeze the rest for longer storage.

Does toasting whole grain bread make it healthier?

No. Toasting changes the texture and removes some moisture, but it does not add fibre or make the bread inherently healthier. Avoid heavily charring it, and remember that toppings can change the nutritional value of your toast.

Why is whole grain bread denser than white bread?

The bran and germ in whole grain flour make dough heavier and can limit how much it rises, so whole grain bread often has a tighter crumb than white bread. A dense texture is normal and does not by itself mean the loaf is stale.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026