1 slice (medium) of Whole grain bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 14.4 g of carbs, 3.3 g of protein, 1.2 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 is made with flour that retains the grain’s bran and germ, giving it a heartier character than bread made from refined flour. Depending on the loaf, seeds or intact grains may be mixed in. It is usually brown, with a dense, pleasantly chewy crumb and a nutty, sometimes mildly tangy flavour.

It is commonly sliced for toast and sandwiches, or served alongside soups and meals. Its fibre and complex carbohydrates make it a substantial everyday staple; it provides 6.5 g of fibre per 100 g. For a lighter sandwich, use a thinner slice and fill it with plenty of vegetables, or toast a slice to serve with soup.

Whole grain bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

41g

· 15% DV

Protein

9.3g

· 19% DV

Fat

3.5g

· 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 70% · Protein 16% · Fat 14%

Whole grain bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

Folate

45µg · 11% DV

0.12mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

14µg · 25% DV

Iron

3mg · 17% DV

Magnesium

70mg · 17% 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

Medium

59/ 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

✓ 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

0.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 14:1

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

Compare Whole grain bread

🍞vs🍚

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

Is whole grain bread healthier than white bread?

Whole grain bread generally provides more fiber and retains more of the grain than white bread, which is made from refined flour. Its denser texture can also make a sandwich more filling; the exact ingredients vary by loaf.

Is whole grain bread the same as whole wheat bread?

No. Whole wheat bread is made specifically with whole wheat, while whole grain bread can contain other intact or whole grains too. The terms overlap, but whole grain bread does not necessarily mean the loaf contains only wheat.

Does whole grain bread raise blood sugar?

Yes, whole grain bread contains carbohydrates and raises blood sugar. Its fiber may slow digestion compared with white bread, but it does not prevent a rise. People managing diabetes can consider their portion and how they pair it with other foods.

Is whole grain bread good for weight loss?

Whole grain bread does not cause weight loss by itself, but its fiber and hearty texture may help you feel full. Using it instead of white bread can be useful, especially when toppings and sandwich fillings are not excessive.

Can whole grain bread help with constipation?

It can help by adding fiber, which supports stool bulk and regularity. Increase fiber gradually and drink enough fluids, since suddenly eating more whole grain bread may cause gas or bloating.

How do you choose a good whole grain bread?

Choose whole grain bread that lists a whole grain, such as whole wheat, near the beginning of its ingredient list. A brown color or visible seeds alone do not prove that the flour is whole grain.

How should you store whole grain bread?

Keep whole grain bread in a closed bread box or bag in a cool, dry place if you will eat it soon. Avoid damp storage, which encourages mold; refrigeration can make bread stale faster, so freeze it for longer storage.

Can you freeze whole grain bread?

Yes, whole grain bread freezes well. Slice it before freezing and seal the slices in an airtight bag so you can take out only what you need. Toast slices straight from frozen or let them thaw at room temperature.

Does toasting whole grain bread reduce its fiber?

No, toasting does not remove the fiber from whole grain bread. It mainly changes the bread’s moisture and texture. The butter, jam, or other topping you add can change the overall nutrition of the meal.

What goes well with whole grain bread for a healthy sandwich?

Whole grain bread pairs well with protein-rich fillings such as eggs, beans, chicken, or cheese, plus vegetables like lettuce and tomato. These fillings complement the bread’s hearty texture and make a more satisfying sandwich than bread alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026