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Whole grain bread Calories
Whole grain bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
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 18% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole grain bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
86
KCAL / 35G
Carbs
14.4g
· 5% DV
Protein
3.3g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 16% · Fat 13%
Whole grain bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 151 mg | 7% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 3.3 g | 7% |
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 grain bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 86 kcal |
| 1 slice (thin) | 25 g | 62 kcal |
| 1 slice (thick) | 50 g | 124 kcal |
| 1 serving (medium) | 60 g | 148 kcal |
| 2 slice (medium) | 70 g | 173 kcal |
| 1 piece (small) | 80 g | 198 kcal |
| 100 g | 100 g | 247 kcal |
| 1 serving (large) | 100 g | 247 kcal |
| 1 piece (large) | 120 g | 296 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Whole grain bread
Is whole grain bread healthier than white bread?
Usually, yes. Whole grain bread retains parts of the grain that are removed from refined white flour, so it generally provides more fiber and some additional nutrients. Recipes vary, so check the ingredient list rather than judging by color.
Is whole grain bread good for weight loss?
It can fit a weight-loss eating plan, and its fiber may help you feel satisfied after a meal. It does not cause weight loss by itself; what you put on it and how much you eat also matter.
Does whole grain bread raise blood sugar?
Yes. Whole grain bread contains carbohydrates, so it raises blood sugar, though its fiber can slow digestion compared with refined white bread. If you have diabetes, choose portions and meal timing with your care plan in mind.
Is whole grain bread the same as whole wheat bread?
No. Whole wheat bread is made with whole wheat, while whole grain bread can use other whole grains, such as oats or rye, as well. The ingredient list shows which grains a particular loaf contains.
How can you tell if bread is truly whole grain bread?
Check the ingredients: a whole grain flour, such as whole wheat flour, should appear near the beginning of the list. A brown color, seeds on the crust, or words like “multigrain” do not prove that the flour is whole grain.
How should you store whole grain bread to keep it fresh?
Keep whole grain bread sealed at room temperature if you plan to eat it soon, and use a clean, dry bread bag or container. Refrigeration can make bread go stale faster; freeze extra bread for longer storage.
Can you freeze whole grain bread?
Yes. Freeze whole grain bread in a sealed bag or airtight container, ideally sliced so you can take out only what you need. You can toast frozen slices directly or let them thaw at room temperature.
Why is whole grain bread denser than white bread?
Bran and other grain components absorb water and can make the dough less airy, giving whole grain bread a denser texture. The flour, recipe, and proofing method also affect how light or compact a loaf turns out.
Does toasting whole grain bread reduce its fiber?
No, ordinary toasting does not meaningfully remove the bread’s fiber. It drives off some moisture and makes the slice crisp; avoid charring it, since heavily browned or burnt toast is best avoided.
Does whole grain bread have seeds in it?
Not necessarily. “Whole grain” means the grain’s bran, germ, and endosperm are present; it does not mean seeds have been added. Some loaves contain seeds, while others are made from whole grain flour alone.
Whole grain bread Vitamins & Minerals
Vitamins
B3
1.26mg · 8% DV
B1
0.09mg · 8% DV
B2
0.05mg · 4% DV
Folate
12.25µg · 3% DV
Minerals
Manganese
0.42mg · 18% DV
Selenium
7.35µg · 13% DV
Phosphorus
63mg · 9% DV
Copper
0.06mg · 7% DV
Sodium
151mg · 7% DV
Potassium ⭐
81mg · 2% DV
Whole grain bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole grain bread
To burn the 86 calories in 1 slice (medium) (35 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 grain bread?
Whole grain bread is made with flour that retains the grain’s bran and germ, often alongside other grains or seeds, depending on the recipe. It tends to have a heartier crumb and a more pronounced, slightly nutty flavour than bread made with refined flour.
It is eaten around the world, from toast at breakfast to sandwiches and a side for soups or salads. In many households, a slice makes an easy base for eggs, cheese, or vegetables; its firmer texture also holds up well to fillings. With 6.5 g of fibre per 100 g, it brings more fibre than many refined breads. Pair it with vegetables and a satisfying protein for a balanced sandwich or meal.
How Nutritious Is Whole grain 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 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:
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
0.21g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.