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Whole Wheat Bread Calories
Whole wheat flour, high fiber, low sugar
CALORIES
GI
POTASSIUM
FIBER
Whole Wheat Bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41g
· 70%
Protein
11.2g
· 19%
Fat
3g
· 11%
Fiber
6g
Whole Wheat Bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.8mg · 24% DV
B2
0.13mg · 10% DV
Folate
35µg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
22µg · 40% DV
Magnesium
78mg · 19% DV
Sodium
410mg · 18% 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
0.6g
MONOUNSATURATED
0.4g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
Foods Similar to Whole Wheat Bread
Whole Wheat Bread — Frequently Asked Questions
Does toasting whole wheat bread change its nutrition?
Toasting does not meaningfully change its protein, carbohydrate, or fibre content. It mainly removes moisture, making the bread drier and sometimes easier to overeat with spreads.
Is whole wheat bread a better choice than white bread for weight control?
For many people, yes, because the fibre can help with fullness and make meals feel more satisfying. Still, portion size and what you eat with it matter more than the bread alone.
Is whole wheat bread better before or after a workout?
It can work at either time. Before training, pair it with a light topping for steady energy; after training, combine it with a protein source as part of recovery.
Why does whole wheat bread cause bloating in some people?
Its higher fibre content can cause gas or bloating, especially if someone is not used to eating much fibre. Increasing intake gradually and drinking enough water often helps.
How should whole wheat bread be stored to stay fresh?
Keep it sealed in a cool, dry place for short-term storage. If you will not finish it soon, freezing it is usually better than refrigerating, which can make bread stale faster.
Can whole wheat bread be frozen?
Yes, it freezes well. Slicing it first makes it easy to thaw only what you need.
What foods pair well with whole wheat bread for a balanced meal?
It pairs well with protein-rich foods such as eggs, cheese, yogurt-based spreads, hummus, or beans. Adding vegetables can make the meal more filling and nutritionally balanced.
Does whole wheat bread ‘not raise blood sugar’?
No, that claim is misleading. Whole wheat bread may have a steadier effect than white bread for some people, but it still contains carbohydrates and can raise blood sugar, especially in larger portions.
Who should be careful with whole wheat bread?
People with coeliac disease or other gluten-related disorders should avoid it because it contains gluten. Some people with sensitive digestion may also need to watch portion size because of the fibre.
Is whole wheat bread considered processed, and does that make it unhealthy?
Yes, it is a processed food because the grain is milled, mixed, and baked. That alone does not make it unhealthy; the ingredient quality, fibre content, and overall eating pattern matter more.
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Nutrition data compiled from USDA FoodData Central and scientific sources.