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Whole wheat bread Calories
Fiber-rich whole grain bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Whole wheat bread (56 g) has 138 calories. That works out to 247 calories per 100 g. It contains 23.2 g of carbs, 7 g of protein, 2.4 g of fat and 3.8 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Whole wheat bread Nutrition Facts
Selected: 2 slice (medium) · 56 g
138
KCAL / 56G
Carbs
23.2g
· 8% DV
Protein
7g
· 14% DV
Fat
2.4g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 20% · Fat 15%
Whole wheat bread nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 262 mg | 11% |
| Total carbohydrate | 23.2 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 7 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 69 kcal |
| 1 piece (half) | 14 g | 35 kcal |
| 1 slice (thin) | 24 g | 59 kcal |
| 1 slice (thick) | 40 g | 99 kcal |
| 2 slice (medium) | 56 g | 138 kcal |
| 1 serving (medium) | 56 g | 138 kcal |
| 3 slice (triple) | 84 g | 207 kcal |
| 100 g | 100 g | 247 kcal |
| 1 piece (whole) | 110 g | 272 kcal |
| 1 serving (large) | 112 g | 277 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Whole wheat bread
Is whole wheat bread healthier than white bread?
Generally, yes. Whole wheat bread contains more of the grain’s fiber-rich parts than bread made with refined white flour. That can make it more filling, though recipes vary, so the name alone does not guarantee that a loaf is entirely whole wheat.
Is whole wheat bread good for weight loss?
Yes, whole wheat bread can fit into a weight-loss eating plan. Its fiber may help make a meal more satisfying, while large portions and calorie-dense toppings can add up. Pairing a slice with protein and vegetables makes a more filling meal.
Can people with diabetes eat whole wheat bread?
Yes, people with diabetes can include whole wheat bread, but it still raises blood glucose. Eating it with protein or vegetables can make a meal more balanced. For advice on portions that match your medication and glucose goals, ask your clinician or dietitian.
Why is whole wheat bread denser than white bread?
Whole wheat bread is often denser because bran particles can interrupt the gluten structure that traps gas as dough rises. Whole wheat flour also absorbs more water, so dough may need extra hydration and enough time to rise for a softer loaf.
Is whole wheat bread the same as whole grain bread?
No. Whole wheat bread is made with wheat as its whole grain; whole grain bread can include other grains, such as oats or rye. A loaf labelled multigrain may contain several grains without using them in whole-grain form.
Can you substitute whole wheat bread for white bread in recipes?
Yes, whole wheat bread can replace white bread in most sandwiches, toast, and bread-based stuffings. Its stronger flavor and denser crumb may make a dish heartier, so it can change the texture of delicate recipes.
Does toasting whole wheat bread make it healthier?
No, toasting does not make whole wheat bread inherently healthier. It browns and dries the surface, changing the flavor and texture, but it does not turn the bread into a different kind of food. Avoid charring it.
Can you freeze whole wheat bread?
Yes. Slice whole wheat bread before freezing it in a well-sealed bag, so you can remove only what you need. Thaw slices at room temperature or toast them straight from frozen.
How do you keep whole wheat bread from drying out?
Store whole wheat bread in a bread box or a sealed bag at room temperature, away from heat and sunlight. For longer storage, freeze it; refrigeration can make bread stale faster, and trapped moisture can encourage mold.
Does whole wheat bread work for French toast?
Yes, whole wheat bread works well for French toast. Its sturdy crumb holds the egg mixture without falling apart easily, and its nutty flavor pairs well with fruit, cinnamon, or yogurt. Use slices that are slightly dry for a less soggy result.
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.28mg · 23% DV
B3
2.74mg · 17% DV
Biotin
3.36µg · 11% DV
Folate
24.64µg · 6% DV
Minerals
Manganese
1.18mg · 51% DV
Selenium
16µg · 29% DV
Phosphorus
119mg · 17% DV
Copper
0.11mg · 12% DV
Sodium
262mg · 11% DV
Potassium ⭐
142mg · 4% DV
Whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread
To burn the 138 calories in 2 slice (medium) (56 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole wheat bread?
Whole wheat bread is made with flour that retains more of the wheat grain than refined white flour, giving it a heartier crumb and a gently nutty flavour. It is a familiar everyday loaf in many places, served sliced at breakfast or alongside soups and meals, and used for sandwiches and toast. Toppings such as eggs, cheese, vegetables or nut butter pair well with its robust texture.
It offers more fibre than typical white bread and also provides protein; 100 g contains 6.8 g of fibre. For a lighter sandwich, add plenty of vegetables and choose a modest amount of spread. Its substantial texture also makes it a useful base for an open-faced meal.
How Nutritious Is Whole wheat bread?
Nutrient density
Medium
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
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.
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
0.39g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.