1 slice (medium) of Whole Grain Bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 15.1 g of carbs, 3.3 g of protein, 1.1 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.

What is Whole Grain Bread?

Whole Grain Bread refers here to a rustic, German-style loaf made mainly with whole-grain flour and, depending on the recipe, intact grains. It is typically denser than soft white bread, with a browned crust and a hearty, flecked crumb. Recipes vary, but the whole grains give it a pleasantly robust character.

In Germany it is commonly eaten at breakfast or as part of an evening bread meal, topped with cheese or other savoury accompaniments; it also works alongside soup. It is a fibre-rich, filling bread, with 6.5 g of fibre per 100 g. For a lighter meal, serve a slice with fresh vegetables or use it as a sturdy base for an open sandwich.

Whole Grain Bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

43g

· 16% DV

Protein

9.5g

· 19% DV

Fat

3.2g

· 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 72% · Protein 16% · Fat 12%

Whole Grain Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.8mg · 24% DV

0.19mg · 11% DV

Folate

38µg · 10% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Phosphorus

170mg · 24% DV

Sodium

420mg · 18% DV

How Nutritious Is Whole Grain Bread?

Nutrient density

Medium

55/ 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 Grain 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 Grain 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 Grain 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 Grain 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 Grain Bread Good For?

Vegan

— Not 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 Grain Bread Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Whole Grain Bread

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Whole Grain Bread vs Bulgur Pilaf127 kcal more per 100 g

→🍞vs🍝

Whole Grain Bread vs Whole wheat pasta123 kcal more per 100 g

→🍞vs🥖

Whole Grain Bread vs Breadstick163 kcal fewer per 100 g

→🍞vs🥯

Whole Grain Bread vs Simit93 kcal fewer per 100 g

→

Foods Similar to Whole Grain 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 Grain Bread

What counts as whole grain bread?

Whole grain bread is made with flour that retains the grain’s bran, germ, and endosperm. The words “multigrain” or a dark color alone do not confirm this; look for whole grain flour near the start of the ingredients list.

Is whole grain bread the same as whole wheat bread?

No. Whole wheat bread uses whole wheat flour, while whole grain bread can use whole wheat or other intact grains, such as oats or rye. Whole wheat bread is one type of whole grain bread when all its wheat flour is whole grain.

Is whole grain bread healthier than multigrain bread?

Whole grain bread is not automatically healthier than multigrain bread; “multigrain” only means that more than one grain is used. Check whether those grains are whole, since a multigrain loaf can still be made mostly with refined flour.

How can you tell if whole grain bread is genuinely whole grain?

Check the ingredients list: whole grain flour should appear near the beginning. “Wheat flour” without the word “whole” may mean refined flour, and a brown color can come from ingredients such as molasses rather than whole grains.

How should whole grain bread be stored so it stays fresh?

Keep whole grain bread in a cool, dry place in a bread box or a closed bag. Refrigeration can make it stale faster; if you will not finish the loaf soon, freezing it preserves the texture better.

Can you freeze whole grain bread?

Yes, whole grain bread freezes well. Slice the loaf first and freeze the slices in an airtight bag so you can take out only what you need; they can go straight into a toaster.

Does whole grain bread raise blood sugar?

Yes, whole grain bread can raise blood sugar because it contains digestible carbohydrates. Its fiber may slow digestion compared with refined white bread, but portion size and what you eat with it also matter.

Does whole grain bread help with constipation?

Yes, whole grain bread can contribute fiber that helps support regular bowel movements. It works best as part of a fiber-rich diet with enough fluids; increasing fiber suddenly may cause gas or discomfort.

Can whole grain bread be used for croutons or breadcrumbs?

Yes, whole grain bread works well for both. Toast cubes with a little oil and seasoning for croutons, or dry slices fully before pulsing them into breadcrumbs; its denser crumb gives both a heartier texture.

What is the difference between whole grain bread and sourdough bread?

Whole grain describes the flour, while sourdough describes how the dough is fermented. A loaf can be both whole grain and sourdough, but sourdough bread is not necessarily made with whole grains.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026