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Whole Wheat Pan Bread Calories
High-fiber, healthy pan bread made with whole wheat flour.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole Wheat Pan Bread (60 g) has 138 calories. That works out to 230 calories per 100 g. It contains 24.6 g of carbs, 5.1 g of protein, 1.5 g of fat and 3.9 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole Wheat Pan Bread Nutrition Facts
Selected: 1 piece (medium) · 60 g
138
KCAL / 60G
Carbs
24.6g
· 9% DV
Protein
5.1g
· 10% DV
Fat
1.5g
· 2% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 15% · Fat 11%
Whole Wheat Pan Bread nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 162 mg | 7% |
| Total carbohydrate | 24.6 g | 9% |
| Fiber | 3.9 g | 14% |
| Protein | 5.1 g | 10% |
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 Medium Whole Wheat Pan Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 138 kcal |
| 1 slice (thin) | 30 g | 69 kcal |
| 1 piece (small) | 35 g | 81 kcal |
| 1 slice (thick) | 50 g | 115 kcal |
| 1 serving (medium) | 80 g | 184 kcal |
| 1 piece (large) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 2 piece (double) | 120 g | 276 kcal |
| 1 serving (large) | 120 g | 276 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Whole Wheat Pan Bread
How do you make whole wheat pan bread?
Whole wheat pan bread is made by mixing whole wheat flour with water, salt, and optionally yeast, then cooking shaped dough in a hot pan. Knead until smooth, let the dough rest, shape it, and cook both sides until done.
Can you make whole wheat pan bread without yeast?
Yes, whole wheat pan bread can be made without yeast. The result is usually denser and less airy than a yeasted version; a little baking powder can give the dough some lift without a proofing period.
Why is my whole wheat pan bread tough?
Whole wheat pan bread often turns tough when the dough is too dry or the bread is left on the heat too long. Whole wheat flour absorbs more water than white flour, so keep the dough soft and cover cooked pieces with a clean towel.
Why does whole wheat pan bread not puff up?
Whole wheat pan bread may not puff if the pan is insufficiently hot, the dough has not rested, or the pieces are rolled too thick. A soft, evenly shaped dough and steady heat help steam inflate the bread as it cooks.
Do you need yeast for whole wheat pan bread?
No, yeast is not essential for whole wheat pan bread. Yeast makes it lighter and more bread-like, while a yeast-free dough is quicker to prepare and tends to have a flatter, chewier texture.
Can you freeze whole wheat pan bread?
Yes, whole wheat pan bread freezes well once fully cooled. Separate the pieces with baking paper before wrapping them so you can take out only what you need, then warm thawed bread briefly in a pan.
How should you store whole wheat pan bread?
Store whole wheat pan bread in an airtight container or bread bag after it has cooled completely. Keep it at room temperature for short-term use; refrigeration can make the bread stale faster.
Can whole wheat pan bread be made with 100% whole wheat flour?
Yes, whole wheat pan bread can be made entirely with whole wheat flour. The dough may feel denser and absorb more liquid than one made with a flour blend, so add water gradually until it is soft and easy to shape.
Is whole wheat pan bread the same as whole wheat pita?
Not necessarily. Whole wheat pan bread describes bread cooked in a pan, while whole wheat pita is usually baked and is known for forming a pocket; recipes and textures vary, so the names are not interchangeable.
What can you serve with whole wheat pan bread?
Whole wheat pan bread pairs well with eggs, soups, stews, dips, and grilled vegetables. Its pan-cooked texture makes it useful for scooping saucy foods or wrapping fillings, much like other flatbreads.
Whole Wheat Pan Bread Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
B3
2.52mg · 16% DV
B5
0.24mg · 5% DV
Folate
19.2µg · 5% DV
Minerals
Manganese
1.02mg · 44% DV
Selenium
11µg · 20% DV
Phosphorus
108mg · 15% DV
Copper
0.12mg · 13% DV
Sodium
162mg · 7% DV
Potassium ⭐
132mg · 4% DV
Whole Wheat Pan Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Pan Bread
To burn the 138 calories in 1 piece (medium) (60 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 Wheat Pan Bread?
Whole Wheat Pan Bread is a home-style bread made by cooking a dough of whole wheat flour in a pan, rather than relying on an oven. It has a gently toasted, wheaty flavour and a heartier, slightly more substantial texture than bread made with refined flour; the inside can stay soft while the surface browns in the pan.
Serve it warm at breakfast, alongside soup or a cooked meal, or use it to scoop up dips and sauces. Its whole-grain flour gives it a fibre-forward profile, with 6.5 g of fibre per 100 g. It suits everyday meals and can be paired with vegetables, beans or a light spread for a filling plate; keep the portion in line with what else you are serving.
How Nutritious Is Whole Wheat Pan 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 Wheat Pan Bread Processed?
NOVA 2
Minimally 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 Pan Bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Pan 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 Pan Bread Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.