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Whole wheat grain bread Calories
High in fiber, complex carbohydrates, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Whole wheat grain bread (35 g) has 81 calories. That works out to 230 calories per 100 g. It contains 14.4 g of carbs, 3.2 g of protein, 1.2 g of fat and 2.3 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole wheat grain bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
81
KCAL / 35G
Carbs
14.4g
· 5% DV
Protein
3.2g
· 6% DV
Fat
1.2g
· 2% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 16% · Fat 13%
Whole wheat grain bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 3.2 g | 6% |
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 Slice of Whole wheat grain bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 81 kcal |
| 1 slice (thin) | 25 g | 58 kcal |
| 1 slice (thick) | 50 g | 115 kcal |
| 1 serving (medium) | 60 g | 138 kcal |
| 2 slice (medium) | 70 g | 161 kcal |
| 1 piece (small) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (large) | 100 g | 230 kcal |
| 1 piece (large) | 120 g | 276 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Whole wheat grain bread
Is whole wheat grain bread healthier than white bread?
Usually, yes. Whole wheat grain bread retains more of the wheat grain’s bran and germ, so it provides more fiber than white bread. The amount of whole wheat can vary, so the name alone does not guarantee the same ingredients in every loaf.
Is whole wheat grain bread good for weight loss?
It can support fullness because its fiber may help you feel satisfied for longer. Whole wheat grain bread does not cause weight loss on its own, and toppings and portion size can substantially change the meal.
Can people with diabetes eat whole wheat grain bread?
Yes, many people with diabetes can include whole wheat grain bread in meals. Its fiber may slow digestion compared with refined bread, but the amount eaten and what accompanies it affect an individual’s blood-glucose response.
Is whole wheat grain bread the same as whole grain bread?
Not necessarily. Whole wheat grain bread uses whole wheat, while whole grain bread may use other intact grains or flours as well. Both can be whole-grain choices, but the ingredient list shows which grains a particular loaf contains.
What is the difference between whole wheat grain bread and multigrain bread?
Whole wheat grain bread is made with whole wheat; multigrain bread simply contains more than one type of grain. Multigrain bread can still be made largely with refined flour, so “multigrain” alone does not mean whole grain.
Why is whole wheat grain bread denser than white bread?
The bran and germ in whole wheat flour affect the dough’s structure and can make it harder for the loaf to rise as lightly as white bread. Added grains and seeds can also give whole wheat grain bread a heavier texture.
How can you tell if whole wheat grain bread is really made with whole wheat?
Look for whole wheat flour near the beginning of the ingredient list. A brown color or visible seeds do not prove that the bread is made mainly with whole wheat; those features can come from other ingredients.
What grains and seeds are in whole wheat grain bread?
The mix varies by loaf. Whole wheat grain bread may also contain oats, barley, sunflower seeds, or flaxseed, but the name does not specify a standard recipe. The ingredient list gives the exact grains and seeds used.
Can you freeze whole wheat grain bread?
Yes. Slice whole wheat grain bread before freezing so you can take out only what you need. Keep it sealed to limit freezer burn, then thaw individual slices or toast them straight from frozen.
Does toasting whole wheat grain bread remove its fiber?
No. Toasting does not meaningfully remove the bread’s fiber; it mainly dries and crisps the slice. Butter, jam, or other toppings can change the overall nutritional content of what you eat with it.
Whole wheat grain bread Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.3mg · 8% DV
B2
0.04mg · 3% DV
Biotin
0.88µg · 3% DV
Minerals
Manganese
0.39mg · 17% DV
Selenium
4.55µg · 8% DV
Copper
0.06mg · 7% DV
Magnesium
25mg · 6% DV
Sodium
133mg · 6% DV
Potassium ⭐
74mg · 2% DV
Whole wheat grain bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat grain bread
To burn the 81 calories in 1 slice (medium) (35 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 grain bread?
Whole wheat grain bread is made with whole wheat flour and may include a blend of other grains. Rather than belonging to one particular region, it is a hearty style of everyday bread found in bakeries and home kitchens in many places. Its flavour is pleasantly grainy, and its crumb is usually denser and more substantial than that of white bread.
It works well for toast, sandwiches, or alongside soup; in Turkey, it is also a familiar choice at breakfast with cheese, olives, and eggs. The whole grains make it a notably fibre-rich option, with 6.5 g of fibre per 100 g. For a lighter meal, pair a slice with plenty of vegetables and a modest topping.
How Nutritious Is Whole wheat grain bread?
Nutrient density
High
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.
Is Whole wheat grain 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 grain bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat grain 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 grain bread Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.