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Whole wheat bread Calories
High fiber, whole wheat, more vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41g
· 69%
Protein
12g
· 20%
Fat
3g
· 11%
Fiber
6g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
B3
4.5mg · 28% DV
B5
0.5mg · 10% DV
Folate
35µg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
22µg · 40% DV
Phosphorus
180mg · 26% DV
Magnesium
78mg · 19% 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
0.5g
MONOUNSATURATED
0.4g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Why can whole wheat bread feel more filling than white bread?
It usually contains more fibre, which can slow digestion and help you stay satisfied longer. Pairing it with protein or healthy fats can make that effect stronger.
Is whole wheat bread better before or after a workout?
It can work at either time. Before training, it can provide steady energy; after training, it pairs well with a protein source as part of recovery.
What is the best way to store whole wheat bread?
Keep it in a cool, dry place in a bread box or sealed bag to reduce staling. For longer storage, freezing sliced bread is usually the most practical option.
Can whole wheat bread be frozen?
Yes. Freezing it in slices makes it easy to thaw only what you need and helps reduce waste.
Does toasting whole wheat bread ruin its nutrition?
Toasting mainly changes texture and moisture, not the basic macronutrients. Very heavy charring is best avoided, so aim for lightly toasted rather than burnt.
What foods go well with whole wheat bread for a more balanced meal?
It works well with protein-rich and fat-containing foods such as eggs, yogurt-based spreads, cheese, hummus, nut butter, or tuna. That combination is often more satisfying than eating bread on its own.
Is darker bread always truly whole wheat?
No. Color alone can be misleading, so the ingredient list is a better guide; look for whole wheat flour listed prominently rather than relying on appearance.
Can whole wheat bread cause bloating?
It can in some people, especially if they are not used to higher-fibre foods or are sensitive to wheat. Increasing fibre gradually and drinking enough fluids may help.
Who should be careful with whole wheat bread?
People with coeliac disease, non-coeliac gluten sensitivity, or wheat allergy should be cautious because it contains gluten and wheat proteins. In those cases, avoidance may be necessary.
Is whole wheat bread considered processed, and does that automatically make it unhealthy?
It is a processed food because it is milled, mixed, and baked. That does not automatically make it unhealthy; the overall ingredient quality and how it fits into your diet matter more.
Have another question about Whole wheat bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.