1 slice (medium) of Whole wheat toast bread (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 12.9 g of carbs, 3 g of protein, 1.1 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat toast bread?

Whole wheat toast bread is sliced bread made with whole wheat flour, sometimes with added bran, and intended to be toasted. Its crumb is usually denser and more speckled than white sandwich bread, with a mild, nutty flavour that deepens when toasted. It works for everyday toast or sandwiches, topped with anything from eggs and avocado to jam, or served alongside soup. In Turkey, it is commonly turned into a cheese or vegetable toast for breakfast and enjoyed with tea.

Whole wheat toast bread provides more fibre than typical white bread; it has 6 g per 100 g. For a lighter topping, try tomato, cucumber or a modest layer of cheese rather than a generous spread.

Whole wheat toast bread Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

43g

· 16% DV

Protein

10g

· 20% DV

Fat

3.5g

· 4% DV

Fiber

· 21% 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 toast bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.12mg · 9% DV

Folate

35µg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

12µg · 22% DV

Magnesium

70mg · 17% DV

Sodium

400mg · 17% DV

How Nutritious Is Whole wheat toast bread?

Nutrient density

Medium

45/ 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 toast 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 wheat toast bread

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

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 toast 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 toast 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 toast 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 toast bread Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.8g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Whole wheat toast bread

🍞vs🍚

Whole wheat toast bread vs Bulgur Pilaf130 kcal more per 100 g

→🍞vs🍝

Whole wheat toast bread vs Whole wheat pasta126 kcal more per 100 g

→🍞vs🥖

Whole wheat toast bread vs Breadstick160 kcal fewer per 100 g

→🍞vs🥯

Whole wheat toast bread vs Simit90 kcal fewer per 100 g

→

Foods Similar to Whole wheat toast 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 wheat toast bread

Is whole wheat toast bread healthier than white toast bread?

Usually, yes: whole wheat toast bread provides more fiber than white bread, which can help make a meal more filling. The exact whole-grain content varies by loaf, so “whole wheat” is more informative than color alone.

Does whole wheat toast bread help with weight loss?

It can make meals more satisfying because it contains fiber, but it does not cause weight loss by itself. Toppings such as butter, cheese, or sweet spreads also affect how filling and energy-dense a slice becomes.

Does toasting whole wheat toast bread reduce its carbohydrates?

No, toasting does not meaningfully remove the bread’s carbohydrates. It mainly drives off moisture and changes the texture, so a toasted slice may weigh less than an untoasted one without becoming a low-carbohydrate food.

Can you freeze whole wheat toast bread?

Yes. Freeze slices in a sealed freezer bag, separating them so you can take out only what you need. You can toast the slices straight from frozen, which makes it convenient to avoid wasting a loaf.

How can you tell whether whole wheat toast bread is really whole wheat?

Look for whole wheat flour as the first flour ingredient. Brown color, visible bran, or a “wheat” name alone does not prove that the loaf is made mainly with whole-grain flour.

Can you use whole wheat toast bread to make French toast?

Yes. Whole wheat toast bread works well for French toast, though its denser crumb may need a little longer to absorb the egg mixture. Dip the slices briefly rather than soaking them, so they hold together in the pan.

Why does whole wheat toast bread taste dry or crumbly?

Whole wheat flour and bran can make the crumb denser and less tender than white bread. If a loaf seems unusually dry, it may have lost moisture during storage; keep it sealed and avoid leaving slices exposed.

Is whole wheat toast bread good to eat before a workout?

Yes, it can be a convenient source of carbohydrates before exercise. For a more satisfying snack, pair a slice with a little protein, such as an egg; leave enough time for digestion if eating close to a workout.

Can you eat whole wheat toast bread without toasting it?

Yes. Despite its name, whole wheat toast bread is already baked and can be eaten straight from the package. Toasting is optional and simply makes the outside crispier and changes the flavor.

Can people with diabetes eat whole wheat toast bread?

Yes, it can fit into a meal, but whole wheat bread still contains carbohydrates and can raise blood glucose. The suitable portion depends on your meal plan and glucose response, so ask your diabetes care team if you need individualized guidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026