1 slice (medium) of Whole Wheat Pan Bread (35 g) has 81 calories. That works out to 230 calories per 100 g. It contains 14.4 g of carbs, 3 g of protein, 0.9 g of fat and 2.3 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole Wheat Pan Bread?

Whole wheat pan bread is a home-style loaf made from dough based mainly on whole wheat flour and cooked in a pan rather than baked in an oven. Pan-cooked breads are found in many food traditions, and this style is a handy option when an oven is unavailable. The whole grain flour gives the loaf a warm brown colour and a substantial crumb.

It tastes mildly nutty, with a denser, heartier texture than white bread. Serve slices at breakfast with eggs or cheese, alongside soup, or as a base for a sandwich; a quick toast in the pan brings out its flavour. With 6.5 g of fibre per 100 g, it can make a filling everyday choice. Pair it with vegetables or a lighter spread for a simple, balanced meal.

Whole Wheat Pan Bread Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

41g

· 15% DV

Protein

8.5g

· 17% DV

Fat

2.5g

· 3% 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 74% · Protein 15% · Fat 11%

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Whole Wheat Pan Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

Folate

35µg · 9% DV

0.4mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

15µg · 27% DV

Magnesium

75mg · 18% DV

Potassium ⭐

180mg · 5% DV

Copper

0mg · 0% DV

How Nutritious Is Whole Wheat Pan Bread?

Nutrient density

Medium

45/ 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 Wheat Pan Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Whole Wheat Pan Bread

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

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 Pan 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 Pan 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 Pan 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 Pan Bread Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

Compare Whole Wheat Pan Bread

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Foods Similar to Whole Wheat Pan 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 Wheat Pan Bread

How do you make whole wheat pan bread?

Whole wheat pan bread is made by mixing whole wheat flour with water, yeast, and salt, then cooking the dough in a skillet. Knead and let the dough rise, divide it into portions, flatten them, and cook on both sides in a preheated pan.

Can you make whole wheat pan bread without yeast?

Yes, whole wheat pan bread can be made without yeast. Baking powder gives a quicker, more cake-like rise, while yeast dough needs resting time and develops a different flavor and texture.

Why does whole wheat pan bread turn out dense?

Whole wheat pan bread can turn out dense if the dough is too dry, is not given enough time to rise, or is overworked. Whole wheat flour absorbs more liquid than white flour, so keep the dough soft and allow yeasted dough to expand before cooking.

What heat should you use to cook whole wheat pan bread?

Cook whole wheat pan bread over medium-low heat. A pan that is too hot can brown the outside before the center cooks through; preheat the pan and turn the bread so both sides cook evenly.

How do you know when whole wheat pan bread is cooked through?

Whole wheat pan bread is ready when both sides are browned and the center is no longer doughy. If the outside is darkening too quickly, lower the heat so the inside has time to cook without drying out the crust.

How should you store whole wheat pan bread?

Store whole wheat pan bread only after it has cooled completely, in a sealed bag or bread box at room temperature. Trapping steam while it is still warm can make it damp; discard it if you see mold or notice an unusual smell.

Can you freeze whole wheat pan bread?

Yes, whole wheat pan bread freezes well. Slice it before packing it airtight so you can thaw or toast only what you need. Warm the slices in a skillet or toaster after thawing.

What can you serve with whole wheat pan bread?

Whole wheat pan bread goes well with eggs, soups, stews, and spreads such as hummus. Its sturdy crumb makes it useful for scooping up dips or serving alongside a meal, and a brief toast in the pan restores a crisp surface.

Can whole wheat pan bread be baked in an oven instead?

Yes, whole wheat pan bread dough can be baked in an oven, although its crust and texture will differ from skillet-cooked bread. Shape the dough evenly and use the baking method and timing suited to the particular recipe.

Why does whole wheat pan bread burn outside while staying raw inside?

Whole wheat pan bread burns outside and stays raw inside when the pan is too hot or the bread is too thick. Lower the heat and cook it for longer, turning it as needed so the center cooks before the crust becomes too dark.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026