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Whole Grain Bread Calories
High-fiber, whole grain bread rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Whole Grain Bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
43g
· 73%
Protein
9.5g
· 16%
Fat
3g
· 11%
Fiber
6.5g
Whole Grain Bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.2mg · 20% DV
B6
0.18mg · 11% DV
Folate
38µg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
13µg · 24% DV
Sodium
430mg · 19% DV
Iron
3mg · 17% DV
Whole Grain Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole 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 Grain Bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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 Grain Bread Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Whole Grain Bread
Whole Grain Bread — Frequently Asked Questions
Why can whole grain bread seem to go stale faster?
Its fiber-rich structure can make the crumb feel firmer as moisture shifts over time. Keeping it well sealed and stored in a cool, dry place helps slow staling.
Should whole grain bread be stored in the fridge or at room temperature?
For short-term use, room temperature in a closed bag or bread box is usually best. If you will not finish it soon, freezing sliced bread works better than refrigerating it.
Can whole grain bread be frozen?
Yes, it freezes well, especially when sliced first. You can thaw slices as needed or toast them straight from frozen.
Is whole grain bread better before or after a workout?
It can work at either time, depending on what you pair it with. Before training, simpler toppings may feel easier to digest; after training, pairing it with a protein source makes a more balanced recovery meal.
What should I eat with whole grain bread to stay full longer?
Pairing it with protein and healthy fats usually makes it more satisfying. Good options include eggs, hummus, nut butter, tofu spreads, or yogurt-based toppings if you use dairy.
What is the most practical everyday difference between whole grain bread and white bread?
Whole grain bread is usually denser and more filling in texture. That often makes it easier to build a steadier meal instead of eating it quickly without much satiety.
Is whole grain bread easy for everyone to digest?
Not always. People who are not used to higher-fiber foods may notice bloating or gas at first, so increasing intake gradually and drinking enough fluid can help.
Does whole grain bread mean you can eat unlimited amounts of it?
No. Even though it contains more fiber than many refined breads, it is still a processed grain product, so portion size and toppings still matter.
Does toasting whole grain bread destroy its nutrition?
No, toasting does not wipe out its nutritional value. Very heavy toasting can dry it out and affect flavor, so light toasting is usually the better choice.
Who should be careful with whole grain bread?
Anyone with celiac disease, a wheat allergy, or gluten sensitivity should be cautious because it contains gluten. People increasing fiber intake quickly may also need to introduce it more gradually.
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Nutrition data compiled from USDA FoodData Central and scientific sources.