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Whole wheat sandwich bread Calories
High fiber, made with whole wheat flour
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 slice (medium) of Whole wheat sandwich bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 15.1 g of carbs, 3.7 g of protein, 1.1 g of fat and 2.1 g of fiber. Its 0.4 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
What is Whole wheat sandwich bread?
Whole wheat sandwich bread is a sliced loaf made with whole wheat flour, giving it a light-brown, fairly close-textured crumb and a more pronounced grain flavour than white sandwich bread. Its even slices make it convenient for everyday sandwiches and toast, while the crust is usually soft enough to bite through easily.
It works with familiar fillings such as eggs, cheese, vegetables or spreads, and can be toasted for a firmer texture. Whole wheat flour contributes fibre, so this bread is a more filling choice than a comparable white loaf; it provides 6 g of fibre per 100 g. For a lighter sandwich, pair a slice or two with plenty of vegetables and a modest amount of rich spreads or fillings.
Whole wheat sandwich bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
43g
· 16% DV
Protein
10.5g
· 21% DV
Fat
3.2g
· 4% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 17% · Fat 12%
Whole wheat sandwich bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B2
0.13mg · 10% DV
Folate
35µg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Magnesium
75mg · 18% DV
Sodium
420mg · 18% DV
How Nutritious Is Whole wheat sandwich 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.
Whole wheat sandwich bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat sandwich bread
To burn the 247 calories in 100 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.
Is Whole wheat sandwich 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 sandwich bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat sandwich 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 sandwich bread Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.4g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
Compare Whole wheat sandwich bread
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Frequently Asked Questions About Whole wheat sandwich bread
Is whole wheat sandwich bread healthier than white sandwich bread?
Whole wheat sandwich bread generally provides more fiber because it is made with whole-grain flour, while white bread is usually made with refined flour. That can make it a more filling choice, though the overall nutrition of a sandwich also depends on its fillings.
How can you tell if whole wheat sandwich bread is really whole wheat?
Look for whole wheat flour as the first ingredient. A brown color or words such as “wheat” on the package do not prove that the loaf is made primarily from whole wheat; ingredients such as molasses can darken bread.
Does whole wheat sandwich bread need to be refrigerated?
No, whole wheat sandwich bread usually does not need refrigeration. Keep it sealed in a cool, dry place; refrigeration can make bread go stale faster. If you will not finish the loaf soon, freezing it is a better way to preserve it.
Can you use whole wheat sandwich bread for French toast?
Yes, whole wheat sandwich bread works well for French toast. Its denser slices can soak up the egg mixture without falling apart as quickly as very soft white bread. Dip each slice briefly so it absorbs the mixture without becoming soggy.
Why does whole wheat sandwich bread taste bitter?
Whole wheat sandwich bread can taste slightly bitter because whole-grain flour retains the wheat germ and bran, which have a stronger flavor than refined flour. A stale or rancid taste is different; discard bread that smells off or shows mold.
How do you keep a sandwich made with whole wheat sandwich bread from getting soggy?
To keep whole wheat sandwich bread from getting soggy, pat wet ingredients dry and place lettuce or another barrier between the bread and moist fillings. Pack sauces separately when possible, especially if the sandwich will sit for several hours.
Can whole wheat sandwich bread be frozen?
Yes, whole wheat sandwich bread freezes well. Separate the slices before freezing and seal them in a freezer-safe bag so you can take out only what you need. Toast slices straight from frozen or let them thaw at room temperature.
Is whole wheat sandwich bread good for weight loss?
Whole wheat sandwich bread does not cause weight loss by itself, but its fiber may help some people feel satisfied. Pairing it with protein and vegetables can make a more filling sandwich; generous spreads and high-calorie fillings can change the overall meal.
Can people with diabetes eat whole wheat sandwich bread?
Many people with diabetes can include whole wheat sandwich bread in a meal, but portion size and the rest of the meal affect blood glucose. Follow your individual meal plan, and ask your diabetes care team if you need help choosing portions.
How do you stop whole wheat sandwich bread from crumbling when you make a sandwich?
Use fresh whole wheat sandwich bread and a sharp serrated knife if you need to cut the sandwich. Its bran-rich crumb can be less elastic than white bread, so avoid overfilling it and spread soft fillings gently rather than pressing hard.
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Nutrition data compiled from USDA FoodData Central and scientific sources.