1 slice (medium) of Whole wheat toast (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 12.9 g of carbs, 3 g of protein, 0.9 g of fat and 2.1 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Whole wheat toast Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

43g

· 16% DV

Protein

10g

· 20% DV

Fat

· 4% DV

Fiber

· 25% DV

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

Calories come from: Carbs 72% · Protein 17% · Fat 11%

Whole wheat toast Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.5mg · 10% DV

0.12mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

12µg · 22% DV

Magnesium

70mg · 17% DV

Phosphorus

120mg · 17% DV

How Nutritious Is Whole wheat toast?

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 toast 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 toast

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

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 toast 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 toast 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 toast 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 toast Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.4g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

Compare Whole wheat toast

🍞vs🥯

Whole wheat toast vs Poppy Seed Bagel15 kcal fewer per 100 g

→🍞vs🍚

Whole wheat toast vs Bulgur Pilaf130 kcal more per 100 g

→🍞vs🍝

Whole wheat toast vs Whole wheat pasta126 kcal more per 100 g

→🍞vs🥖

Whole wheat toast vs Breadstick160 kcal fewer per 100 g

→

Foods Similar to Whole wheat toast

🥯

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 toast

How is whole wheat toast different from white toast in everyday use?

Whole wheat bread usually has a heartier grain flavour and a denser texture because it retains more of the grain. White toast is often softer, while whole wheat options generally provide more fibre.

How can I keep whole wheat toast crisp?

Toast the bread in a fully heated toaster or press, and avoid overfilling it with wet ingredients. Add tomatoes, pickles, or sauces just before serving to reduce sogginess.

Why can whole wheat toast taste dry or tough?

Whole wheat bread contains more bran than white bread, which can make its crumb feel denser. Over-toasting or using very dry fillings can make that texture more noticeable.

What fillings pair well with whole wheat toast?

Eggs, cheese, avocado, hummus, tuna, or chicken add satisfying protein or fats to a toast meal. Vegetables such as tomatoes, rocket, peppers, and mushrooms add freshness and volume.

Can I prepare a whole wheat toast sandwich ahead of time?

You can prepare the fillings ahead, but a fully assembled sandwich may become soggy in the refrigerator. For the best texture, toast and assemble it shortly before eating.

Can whole wheat toast bread be frozen?

Yes. Freeze the slices in an airtight bag or container, ideally with easy-to-separate portions. They can be toasted straight from frozen without thawing first.

Is whole wheat toast better before or after a workout?

Before exercise, a lightly filled toast can be a convenient option when you want something easy to eat. After training, pair it with a protein-rich food such as eggs, cheese, yogurt, or chicken for a more balanced meal.

Does eating whole wheat toast at night automatically cause weight gain?

No. Eating it at night does not by itself cause weight gain; overall intake, portion size, and fillings matter more. Butter, large amounts of cheese, and calorie-dense sauces can substantially change the meal.

Can people with coeliac disease eat whole wheat toast?

No. Whole wheat contains gluten and is not suitable for people with coeliac disease or those medically advised to avoid gluten. Choose certified gluten-free bread instead.

How can I tell whether whole wheat toast bread is still fresh?

Discard bread with mould, an off or sour smell, or an unusually sticky, damp texture. Check the use-by date on packaged bread and keep opened bread cool and dry, or freeze it for longer storage.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026