2 slice (medium) of Whole wheat bread (56 g) has 138 calories. That works out to 247 calories per 100 g. It contains 23.1 g of carbs, 7 g of protein, 2.4 g of fat and 3.8 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.

Whole wheat bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

41.3g

· 15% DV

Protein

12.5g

· 25% DV

Fat

4.2g

· 5% DV

Fiber

6.8g

· 24% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 65% · Protein 20% · Fat 15%

Whole wheat bread Vitamins & Minerals

Vitamins

0.43mg · 36% DV

4.9mg · 31% DV

Biotin

4µg · 13% DV

0.54mg · 11% DV

Minerals

Manganese

2mg · 87% DV

Selenium

28µg · 51% DV

Phosphorus

212mg · 30% DV

Magnesium

82mg · 20% DV

How Nutritious Is Whole wheat bread?

Nutrient density

Medium

48/ 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

64/ 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 wheat bread Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat 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 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 Whole wheat 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 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

Whole wheat bread Fat Profile

SATURATED

0.8g

MONOUNSATURATED

0.9g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 18.1:1

Above the ideal 4:1 (18.1:1).

Compare Whole wheat bread

🍞vs🥯

Whole wheat bread vs Poppy Seed Bagel18 kcal fewer per 100 g

→🍞vs🍚

Whole wheat bread vs Bulgur Pilaf127 kcal more per 100 g

→🍞vs🍝

Whole wheat bread vs Whole wheat pasta123 kcal more per 100 g

→🍞vs🥖

Whole wheat bread vs Breadstick163 kcal fewer per 100 g

→

Foods Similar to Whole wheat bread

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Whole wheat bread

How many calories are in whole wheat bread?

Whole wheat bread provides 247 calories per 100 g. The same amount contains 12.5 g of protein, 41.3 g of carbohydrates, and 6.8 g of fiber.

Is whole wheat bread suitable for a vegan diet?

Yes, this whole wheat bread is compatible with vegan, vegetarian, omnivore, Mediterranean, and flexitarian diets. It contains gluten, so it is not suitable for people avoiding gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026