1 slice (medium) of Whole Grain Bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 14.5 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 bran and germ of the grain, often with yeast; recipes may use wheat alone or a blend of grains. It has a hearty, slightly nutty flavour and a firm crust, with a denser crumb than white bread. In many places it is served at breakfast or lunch with eggs, cheese, soup or salad, and makes a substantial base for sandwiches. Toasting brings out its flavour, while a soft spread or moist filling balances its coarse texture.

Its nutritional profile is shaped by complex carbohydrates and fibre, with 6.5 g of fibre per 100 g. Choose it when you want a more filling everyday bread, and pair a slice with vegetables and a protein-rich topping for a balanced meal.

Whole Grain Bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

41.5g

· 15% DV

Protein

9.5g

· 19% DV

Fat

3.3g

· 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 71% · Protein 16% · Fat 13%

Whole Grain Bread Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.6mg · 23% DV

0.13mg · 10% DV

Folate

38µg · 10% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Phosphorus

140mg · 20% DV

Sodium

430mg · 19% 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

High

60/ 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

High

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

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

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 the same as whole wheat bread?

Not always. Whole wheat bread is made with the whole wheat kernel, while whole grain bread may use whole wheat along with other grains, such as oats or rye. Check the ingredients to see which grains are actually included.

How can you tell if whole grain bread is really whole grain?

Look for whole grain flour or whole wheat flour near the beginning of the ingredients list. A brown color or visible seeds alone do not prove it is whole grain; some breads are darkened with ingredients such as molasses.

Why is whole grain bread denser than white bread?

Whole grain bread contains bran and germ, which add texture and can make the loaf feel heavier and coarser. The exact density also depends on the recipe, how finely the grain is milled, and how the dough is prepared.

Does whole grain bread keep you fuller than white bread?

Often, yes. Its fiber and typically denser texture can make it more filling than white bread, helping some people feel satisfied for longer after a meal.

Is whole grain bread good for weight loss?

It can fit into a weight-loss eating plan, and its fiber may help you feel satisfied. It does not cause weight loss by itself; portion size and toppings such as butter or sweet spreads also matter.

Can people with diabetes eat whole grain bread?

Yes, many people with diabetes can include it, but portion size and the bread’s ingredients affect blood glucose. Choose a genuinely whole-grain loaf and follow the meal plan set with your healthcare professional.

How should you store whole grain bread?

Keep whole grain bread in a bread box or a closed bag at room temperature, away from heat and moisture. Refrigeration can make it stale faster; discard the whole loaf if you see mold.

Can you freeze whole grain bread?

Yes. Freeze it sliced in an airtight bag so you can take out only what you need. Individual slices can be toasted straight from frozen or thawed at room temperature.

Does toasting whole grain bread make it healthier?

No. Toasting changes the bread’s moisture and texture, but does not add fiber or make it inherently healthier. Toast it lightly and avoid charring.

What toppings go well with whole grain bread?

Whole grain bread pairs well with eggs, cheese, hummus, avocado, or nut butter. Savory toppings complement its hearty flavor, while protein-rich choices can make a more satisfying snack or meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026