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Whole wheat bread Calories
Fiber-rich whole grain bread
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.2g
· 65%
Protein
12.5g
· 20%
Fat
4.2g
· 15%
Fiber
6.8g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
5.5mg · 34% DV
Biotin
4µg · 13% DV
B5
0.55mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Iron
4mg · 22% DV
Whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat 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 bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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 bread Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Why does whole wheat bread often feel more filling than white bread?
Its higher fiber content can slow digestion and help fullness last longer for many people. How filling it feels also depends on portion size and what you eat with it.
Does toasting whole wheat bread significantly change its nutrition?
Toasting mainly reduces moisture and changes texture, while the basic protein, carbohydrate, and fiber content stays broadly similar. Burning it heavily is best avoided because it can affect flavor and create unwanted compounds.
Is whole wheat bread better before or after a workout?
It can work at either time. Before training, it can provide practical carbohydrate-based fuel; after training, pairing it with a protein source like eggs, yogurt, cheese, or hummus makes it more balanced.
Why can whole wheat bread cause bloating in some people?
Because it contains more fiber, people who are not used to fiber-rich foods may notice gas or bloating. Increasing intake gradually and drinking enough fluids often helps.
What is the most practical day-to-day difference between whole wheat bread and white bread?
Whole wheat bread usually contributes more fiber and may keep you satisfied longer. White bread is often softer and may be easier for some people with sensitive digestion to tolerate.
What is the best way to store whole wheat bread so it stays fresh?
For short-term storage, keep it in a cool, dry place in a bread box or cloth bag. For longer storage, slicing and freezing it is one of the easiest ways to preserve freshness and reduce waste.
Should whole wheat bread be kept in the fridge?
Usually no, because refrigeration can make bread go stale faster. In very hot and humid conditions it may help briefly, but freezing is generally the better long-term option.
How can you tell if a loaf is truly whole wheat and not just brown bread?
Check the ingredient list and look for whole wheat flour near the top. A dark color alone does not prove it is whole grain, because some breads are colored with molasses or caramel.
What foods pair well with whole wheat bread for a more balanced meal?
It pairs well with protein- and fat-containing foods such as eggs, yogurt, cheese, avocado, hummus, or nut butter. These combinations can make the meal more satisfying than bread alone.
Who should be careful with whole wheat bread?
People with celiac disease or medically relevant gluten sensitivity should avoid it because it contains gluten. Some people with IBS or a low tolerance for high-fiber foods may also need to watch portion size.
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Nutrition data compiled from USDA FoodData Central and scientific sources.