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Whole wheat bread sandwich Calories
High fiber, whole grain, filling sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat bread sandwich (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 45.6 g of carbs, 10.8 g of protein, 4.2 g of fat and 6.6 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
276
KCAL / 120G
Carbs
45.6g
· 17% DV
Protein
10.8g
· 22% DV
Fat
4.2g
· 5% DV
Fiber
6.6g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 16% · Fat 15%
Whole wheat bread sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 45.6 g | 17% |
| Fiber | 6.6 g | 24% |
| Protein | 10.8 g | 22% |
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 bread sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 276 kcal |
| 1 slice (thin) | 45 g | 104 kcal |
| 1 slice (thick) | 60 g | 138 kcal |
| 1 piece (small) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 120 g | 276 kcal |
| 1 piece (large) | 180 g | 414 kcal |
| 1 serving (large) | 180 g | 414 kcal |
| 2 piece (double) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Whole wheat bread sandwich
How do you make a whole wheat bread sandwich?
To make a whole wheat bread sandwich, place your chosen filling between two slices of bread. Add a protein such as egg, cheese, chicken or beans, then vegetables and a little spread. Put juicy ingredients in just before eating to help keep the bread from getting soggy.
What are good fillings for a whole wheat bread sandwich?
Good fillings for a whole wheat bread sandwich include egg with spinach, chicken with lettuce, tuna with cucumber, or hummus with roasted vegetables. Pairing a protein-rich filling with vegetables gives the sandwich texture and makes it more satisfying.
Is a whole wheat bread sandwich a healthy lunch?
Yes, a whole wheat bread sandwich can be a nutritious lunch when you fill it with vegetables and a satisfying protein such as egg, chicken, beans or cheese. Go easy on salty processed meats and creamy spreads to keep the filling balanced.
How do you keep a whole wheat bread sandwich from getting soggy?
Keep a whole wheat bread sandwich from getting soggy by packing wet ingredients separately and adding them shortly before eating. You can also pat washed vegetables dry and spread a thin layer of cheese or hummus against the bread as a barrier.
Can you make a whole wheat bread sandwich the night before?
Yes, you can make a whole wheat bread sandwich the night before, provided you refrigerate it in a sealed container. Choose fillings that are not very wet, and keep lettuce, tomato or dressing separate if you want the bread to stay firm.
Can you freeze a whole wheat bread sandwich?
Yes, a whole wheat bread sandwich can be frozen, especially with fillings such as cheese, cooked chicken or nut butter. Avoid freezing lettuce, cucumber and tomato because they become watery when thawed; add fresh vegetables after defrosting.
Can you toast a whole wheat bread sandwich?
Yes, you can toast a whole wheat bread sandwich in a panini press, sandwich maker or skillet. Cheese and cooked fillings work well; add delicate greens after toasting so they do not wilt, and make sure any meat filling is heated thoroughly.
Is a whole wheat bread sandwich good for weight loss?
A whole wheat bread sandwich can fit into a weight-loss eating plan, and its fiber-rich bread may help make a meal filling. The filling and portion matter too: use vegetables and a protein source, and watch generous amounts of cheese, spreads and fatty meats.
What can you serve with a whole wheat bread sandwich?
A whole wheat bread sandwich goes well with vegetable soup, a side salad, sliced fruit or cut vegetables. These pairings add variety without requiring another sandwich filling, making the meal easy to adapt for lunch or a packed meal.
Can you pack a whole wheat bread sandwich for a school or work lunch?
Yes, a whole wheat bread sandwich is easy to pack for school or work. Wrap it or place it in a sealed container, and use an insulated lunch bag with a cold pack for fillings such as egg, cheese, chicken or tuna.
Whole wheat bread sandwich Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.52mg · 16% DV
Folate
42µg · 11% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.96mg · 42% DV
Selenium
16µg · 29% DV
Sodium
504mg · 22% DV
Phosphorus
132mg · 19% DV
Potassium ⭐
204mg · 6% DV
Whole wheat bread sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread sandwich
To burn the 276 calories in 1 piece (medium) (120 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 bread sandwich?
A whole wheat bread sandwich pairs slices of wholegrain bread with a filling such as cheese, egg, vegetables or meat. It is a flexible take on the familiar sandwich format, which became popular in Britain and is now part of everyday meals around the world; fillings vary by household and region.
The bread has a gently nutty flavour and a heartier texture than white bread, while the filling determines whether the sandwich is crisp, creamy or savoury. It works for breakfast, packed lunches or a quick meal, with salad or fruit on the side. Whole grains and fibre make it a satisfying choice. For a lighter version, add plenty of vegetables and go easy on rich spreads.
How Nutritious Is Whole wheat bread sandwich?
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 Whole wheat bread sandwich 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 sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread sandwich Good For?
Vegan
— Not 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 sandwich Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.