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Whole wheat bread Calories
Fiber-rich whole grain bread
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.2g
· 65%
Protein
12.5g
· 20%
Fat
4.2g
· 15%
Fiber
6.8g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.43mg · 36% DV
B3
5.6mg · 35% DV
Biotin
6µg · 20% DV
B5
0.55mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Magnesium
82mg · 20% 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
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Why can whole wheat bread feel denser and more filling than white bread?
Whole wheat flour retains more of the grain’s bran and germ, which gives the bread a heartier texture. Its fibre and protein can also support a longer-lasting feeling of fullness compared with refined white bread.
Is whole wheat bread good for toast?
Yes. Its sturdier crumb holds up well in a toaster and works especially well for open sandwiches. Use moderate heat, as prolonged high heat can make it overly hard or dry.
What is the best way to store whole wheat bread?
Keep it sealed in a bread box or bag at room temperature, away from heat and sunlight. For longer storage, freeze it rather than refrigerating it, since refrigeration can make bread stale faster.
Can whole wheat bread be frozen?
Yes, and freezing sliced bread is particularly convenient. Seal the slices well, then thaw at room temperature or toast them straight from frozen.
Does dark-coloured bread always mean it is whole wheat?
No. Some breads are dark because of molasses, malt, caramel colouring, or added grains rather than a high whole-grain content. Check the ingredient list for whole wheat flour or whole-grain flour near the beginning.
What should I eat with whole wheat bread for a balanced meal?
Pair it with protein-rich foods such as eggs, yoghurt, cheese, hummus, beans, fish, or lean poultry, plus vegetables or fruit. Adding a modest source of unsaturated fat, such as olive oil, avocado, or tahini, can make the meal more satisfying.
Is whole wheat bread a good choice before a workout?
It can work well 1–3 hours before exercise when paired with a light protein source and, if desired, fruit. Right before intense training, its fibre may feel heavy for some people, so choose a smaller serving or a lower-fibre option if needed.
Will eating whole wheat bread at night cause weight gain?
Eating bread at night does not automatically cause weight gain; overall eating patterns and portion sizes matter more. If you need an evening snack, combine it with protein, such as eggs, yoghurt, or cottage cheese, for better staying power.
Does whole wheat bread avoid raising blood sugar?
No. It still contains carbohydrate and can raise blood glucose, although its whole-grain structure may produce a steadier response than many refined breads. People with diabetes should consider portion size, toppings, and their individual glucose response.
Who should be careful with whole wheat bread?
People with coeliac disease must avoid it because it contains gluten, and those with a wheat allergy should avoid it as well. People with irritable bowel syndrome or fructan sensitivity may also find that wheat bread triggers digestive symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.