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Light whole wheat sandwich bread Calories
Light sandwich bread with some whole wheat and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Light whole wheat sandwich bread (56 g) has 138 calories. That works out to 247 calories per 100 g. It contains 25.6 g of carbs, 5.3 g of protein, 2 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Light whole wheat sandwich bread Nutrition Facts
Selected: 2 slice (medium) · 56 g
138
KCAL / 56G
Carbs
25.6g
· 9% DV
Protein
5.3g
· 11% DV
Fat
2g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 15% · Fat 13%
Light whole wheat sandwich bread nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0.02 g | |
| Sodium | 241 mg | 10% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 5.3 g | 11% |
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 Light whole wheat sandwich bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 69 kcal |
| 1 slice (thin) | 24 g | 59 kcal |
| 1 slice (thick) | 36 g | 89 kcal |
| 2 slice (medium) | 56 g | 138 kcal |
| 1 serving (small) | 70 g | 173 kcal |
| 3 slice (triple) | 84 g | 207 kcal |
| 100 g | 100 g | 247 kcal |
| 1 serving (large) | 110 g | 272 kcal |
| 4 slice (double) | 112 g | 277 kcal |
| 1 piece (whole) | 560 g | 1383 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Light whole wheat sandwich bread
Is light whole wheat sandwich bread actually whole wheat?
Light whole wheat sandwich bread may contain some whole wheat and added fiber without being made entirely from whole grains. Check the ingredient list: whole wheat flour near the beginning indicates it is a main ingredient, while the bread’s color alone proves little.
What does “light” mean in light whole wheat sandwich bread?
“Light” can describe the bread’s texture or be part of its product name; it does not automatically mean fewer calories or a particular recipe. Compare the ingredient list and nutrition panel rather than relying on that word.
Is light whole wheat sandwich bread better than white bread?
Light whole wheat sandwich bread can provide more fiber than white bread, which may help make a meal more filling. The difference depends on how much whole wheat it contains, so check the ingredients instead of judging by its brown color.
Does light whole wheat sandwich bread make good toast?
Yes, light whole wheat sandwich bread toasts well, though its soft slices can brown quickly. Start with a shorter toasting time and add more if needed; the toasted slices also hold up better to moist sandwich fillings.
Can you freeze light whole wheat sandwich bread?
Yes, light whole wheat sandwich bread freezes well. Separate slices with parchment if you want to take out just one or two, seal them in a freezer bag, and toast slices straight from frozen when you need them.
How should you store light whole wheat sandwich bread after opening?
Keep light whole wheat sandwich bread sealed in a cool, dry place to slow staling and mold. If you will not use it soon, freeze it; refrigeration can make bread go stale faster, even though it may slow mold.
Why does light whole wheat sandwich bread crumble when making a sandwich?
Light whole wheat sandwich bread can crumble because its soft crumb and bits of bran make the slices delicate. Use a serrated knife with a gentle sawing motion, and avoid pressing hard when spreading fillings or cutting the finished sandwich.
What fillings go well with light whole wheat sandwich bread?
Light whole wheat sandwich bread pairs well with egg, cheese, hummus, or sliced vegetables. For a less soggy sandwich, put wet ingredients such as tomato between drier fillings rather than directly against the bread.
Does light whole wheat sandwich bread help with weight loss?
Light whole wheat sandwich bread does not cause weight loss by itself. Its fiber can help make a meal more filling, especially when paired with a protein-rich filling and vegetables, but the bread alone is not a weight-loss strategy.
Can people with diabetes eat light whole wheat sandwich bread?
People with diabetes can include light whole wheat sandwich bread, but its carbohydrates can raise blood glucose, and whole wheat does not prevent that. Portion size and sandwich fillings matter; ask your diabetes care team what amount fits your plan.
Light whole wheat sandwich bread Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B3
2.69mg · 17% DV
Folate
32.48µg · 8% DV
B2
0.1mg · 8% DV
Minerals
Manganese
0.62mg · 27% DV
Selenium
13µg · 24% DV
Phosphorus
92mg · 13% DV
Sodium
241mg · 10% DV
Potassium ⭐
118mg · 3% DV
Light whole wheat sandwich bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light whole wheat sandwich bread
To burn the 138 calories in 2 slice (medium) (56 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 Light whole wheat sandwich bread?
Light whole wheat sandwich bread is a soft, pre-sliced loaf made with mostly lighter flour and some whole wheat, so it has a gentler flavour and texture than a denser whole-grain loaf. It is a familiar everyday bread for sandwiches and toast in many places.
The mild taste suits breakfast toast, lunch fillings such as cheese, egg or vegetables, and quick packed meals. Its tender slices are easy to use without toasting, though a little browning adds crispness. It provides some fibre—6.8 g per 100 g—and works well as a convenient bread option. For a more balanced sandwich, pair it with vegetables and a filling with protein.
How Nutritious Is Light whole wheat sandwich 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
Medium
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 Light whole wheat sandwich 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 Light whole wheat sandwich bread Contain Allergens?
Contains these allergens:
Which Diets Is Light whole wheat sandwich 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
Light whole wheat sandwich bread Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 23.3:1
Above the ideal 4:1 (23.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.