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Plain toast, whole wheat bread Calories
Plain whole wheat toast with fiber from whole grains
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Plain toast, whole wheat bread (56 g) has 141 calories. That works out to 252 calories per 100 g. It contains 24.1 g of carbs, 7 g of protein, 2.4 g of fat and 3.8 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Plain toast, whole wheat bread Nutrition Facts
Selected: 2 slice (medium) · 56 g
141
KCAL / 56G
Carbs
24.1g
· 9% DV
Protein
7g
· 14% DV
Fat
2.4g
· 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 66% · Protein 19% · Fat 15%
Plain toast, whole wheat bread nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 241 mg | 10% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 7 g | 14% |
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 Plain toast, whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 71 kcal |
| 1 slice (thin) | 24 g | 60 kcal |
| 1 piece (half) | 28 g | 71 kcal |
| 2 slice (medium) | 56 g | 141 kcal |
| 1 serving (medium) | 56 g | 141 kcal |
| 2 slice (thick) | 70 g | 176 kcal |
| 1 serving (large) | 84 g | 212 kcal |
| 100 g | 100 g | 252 kcal |
| 4 slice (double) | 112 g | 282 kcal |
Calculated from 252 calories per 100 g.
Frequently Asked Questions About Plain toast, whole wheat bread
How do you make plain whole wheat toast crispy?
To make plain whole wheat toast crispy, toast the slices until golden and let them sit briefly on a plate or rack rather than stacking them. Trapped steam can soften the surface, while darker browning can make the toast taste bitter.
Can you make plain whole wheat toast in an air fryer?
Yes, you can make plain whole wheat toast in an air fryer. Arrange the slices in a single layer and check them early, since air fryers vary and thin bread can brown quickly.
What toppings go well with plain whole wheat toast?
Plain whole wheat toast pairs well with avocado, eggs, nut butter, hummus, or sliced tomato. Add toppings after toasting to keep the bread crisp, or serve them alongside if you want the toast to remain plain.
Is plain whole wheat toast better than white toast?
Plain whole wheat toast usually provides more fiber than toast made with refined white bread, which can make it more filling. The difference depends on the bread: some loaves labeled whole wheat contain only a small proportion of whole-grain flour.
Can you toast plain whole wheat bread straight from the freezer?
Yes, frozen slices can go straight into a toaster. Plain whole wheat toast may need an extra toasting cycle if the slices are thick, so check the center and avoid letting the outside become very dark.
Why does plain whole wheat toast sometimes turn out dry or tough?
Plain whole wheat toast can turn dry or tough if it is toasted too long or made from bread that was already stale. Use a lighter setting and toast only until the surface is crisp.
Does toasting plain whole wheat bread change its fiber content?
No, toasting plain whole wheat bread does not meaningfully remove its fiber. Toasting mainly drives off moisture and changes the bread’s texture; it does not turn whole-grain bread into refined bread.
How should you store leftover plain whole wheat toast?
Plain whole wheat toast is best eaten fresh because it loses its crispness as it sits. If you have leftovers, cool them before sealing them in a container, then reheat briefly to restore some crispness.
Is plain whole wheat toast a good choice for breakfast?
Yes, plain whole wheat toast can be part of a filling breakfast. Pair it with a protein-rich food such as eggs or yogurt and fruit, rather than relying on toast alone for the whole meal.
Can plain whole wheat toast help with weight loss?
Plain whole wheat toast does not cause weight loss on its own. Its fiber may help you feel full, but the toppings and the rest of your meals also affect how satisfying and energy-dense your eating pattern is.
Plain toast, whole wheat bread Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.91mg · 18% DV
Biotin
2.24µg · 7% DV
B5
0.31mg · 6% DV
Minerals
Manganese
1.18mg · 51% DV
Selenium
16µg · 29% DV
Phosphorus
123mg · 18% DV
Copper
0.11mg · 12% DV
Sodium
241mg · 10% DV
Potassium ⭐
137mg · 4% DV
Plain toast, whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain toast, whole wheat bread
To burn the 141 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 Plain toast, whole wheat bread?
Plain toast, whole wheat bread is simply whole-wheat bread toasted without a filling or topping. It is an everyday preparation rather than a dish tied to one particular cuisine, and the bran and other parts of the grain give the bread a heartier texture than white toast.
It is often served at breakfast, alongside eggs, cheese or fruit, or eaten as a quick snack; the crisp edges and soft centre also make it useful under spreads or with soup. Its whole grains contribute fibre, with 6.8 g per 100 g. For a lighter option, serve it plain or add fresh tomato and cucumber rather than a rich spread.
How Nutritious Is Plain toast, whole wheat 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 Plain toast, 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 Plain toast, whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Plain toast, 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
Plain toast, whole wheat bread Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.