1 slice (medium) of Whole wheat bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 14.4 g of carbs, 4 g of protein, 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

247

KCAL / 100G

Carbs

41g

· 15% DV

Protein

11.5g

· 23% DV

Fat

· 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 69% · Protein 19% · Fat 12%

Whole wheat bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

Folate

35µg · 9% DV

0.11mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Magnesium

85mg · 20% DV

Iron

3mg · 17% DV

How Nutritious Is Whole wheat bread?

Nutrient density

Medium

35/ 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

63/ 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 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 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

0.4g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 11:1

Above the ideal 4:1 (11:1).

Compare Whole wheat bread

🍞vs🥯

Whole wheat bread vs Poppy Seed Bagel18 kcal fewer per 100 g

→🍞vs🍚

Whole wheat bread vs Bulgur Pilaf127 kcal more per 100 g

→🍞vs🍝

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

→🍞vs🥖

Whole wheat bread vs Breadstick163 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, and what are its macros?

Whole wheat bread has 247 calories per 100 g. Per 100 g, it also provides 11.5 g protein, 41 g carbs, 3 g fat, and 6.5 g fiber.

Is whole wheat bread low glycemic and diet-friendly?

Whole wheat bread has a glycemic index of 50. It fits omnivore, vegetarian, vegan, Mediterranean, and flexitarian diets, but it contains gluten so it is not suitable for people avoiding gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026