Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole grain whole wheat bread Calories
High-fiber whole grain bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Whole grain whole wheat bread (56 g) has 138 calories. That works out to 247 calories per 100 g. It contains 23.1 g of carbs, 7 g of protein, 2.4 g of fat and 3.9 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Whole grain whole wheat bread Nutrition Facts
Selected: 2 slice (medium) · 56 g
138
KCAL / 56G
Carbs
23.1g
· 8% DV
Protein
7g
· 14% DV
Fat
2.4g
· 3% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 20% · Fat 15%
Whole grain whole wheat bread nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 262 mg | 11% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 3.9 g | 14% |
| Protein | 7 g | 14% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Slice of Whole grain whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 69 kcal |
| 1 piece (half) | 14 g | 35 kcal |
| 1 slice (thin) | 24 g | 59 kcal |
| 1 slice (thick) | 40 g | 99 kcal |
| 2 slice (medium) | 56 g | 138 kcal |
| 1 piece (whole) | 56 g | 138 kcal |
| 3 slice (triple) | 84 g | 207 kcal |
| 1 serving (large) | 84 g | 207 kcal |
| 100 g | 100 g | 247 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Whole grain whole wheat bread
What is the difference between whole grain whole wheat bread and whole grain bread?
Whole grain whole wheat bread is made with the whole wheat kernel, while whole grain bread can use other grains, such as oats, rye, or barley, as well as wheat. Check the ingredient list to see which grains are actually used.
Is whole grain whole wheat bread really whole wheat if it is dark brown?
No, a dark color does not prove that whole grain whole wheat bread is made with whole wheat flour. Molasses or coloring can darken bread; look for whole wheat flour near the beginning of the ingredient list instead.
Why does whole grain whole wheat bread crumble more than white bread?
The bran in whole grain whole wheat bread can interrupt the gluten network that holds dough together. That often gives the loaf a denser crumb that crumbles more easily, especially if it is cut while still warm or sliced very thinly.
Can you make sandwiches with whole grain whole wheat bread?
Yes, whole grain whole wheat bread works well for sandwiches, especially with moist fillings such as hummus, egg salad, or sliced tomato. Its hearty texture can hold substantial fillings, but lightly toasting the slices helps prevent them from becoming soggy.
Should whole grain whole wheat bread be refrigerated?
No, refrigeration usually makes whole grain whole wheat bread stale faster. Keep it sealed at room temperature if you will eat it soon, or freeze extra slices; discard the whole loaf if you spot mold, since it can spread beyond the visible patch.
Can whole grain whole wheat bread be used to make sourdough?
Yes, whole grain whole wheat bread dough can be fermented as sourdough, and whole wheat flour can also be used to feed a starter. Its bran absorbs water and makes dough feel less elastic, so recipes often need adjusted hydration and handling.
Does whole grain whole wheat bread need more water in a bread recipe?
Often, yes. The bran in whole grain whole wheat bread flour absorbs more water than refined flour, so dough may feel firmer at first and benefit from a short rest after mixing. Add water gradually rather than making it sticky all at once.
Does toasting whole grain whole wheat bread change its fiber?
No, toasting whole grain whole wheat bread does not remove a meaningful amount of fiber. It dries and crisps the slice, so a toasted piece may weigh less, but toasting does not turn the bread into a lower-fiber food.
Is whole grain whole wheat bread a good choice for people with diabetes?
It can fit a diabetes-conscious meal, but whole grain whole wheat bread still contains digestible carbohydrates and can raise blood glucose. Pairing a portion with protein and vegetables can make the meal more balanced; individual glucose responses vary.
Does whole grain whole wheat bread make you gain weight?
No, whole grain whole wheat bread does not automatically cause weight gain. Its fiber can make it satisfying, but consistently eating more energy than your body uses can lead to weight gain, regardless of whether the bread is whole grain.
Whole grain whole wheat bread Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B3
3.08mg · 19% DV
Biotin
2.24µg · 7% DV
B5
0.31mg · 6% DV
Minerals
Manganese
1.18mg · 51% DV
Selenium
16µg · 29% DV
Phosphorus
119mg · 17% DV
Copper
0.12mg · 13% DV
Sodium
262mg · 11% DV
Potassium ⭐
129mg · 4% DV
Whole grain whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole grain whole wheat bread
To burn the 138 calories in 2 slice (medium) (56 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 grain whole wheat bread?
Whole grain whole wheat bread is made with flour that includes the bran and germ of the wheat, giving the loaf a dense crumb and a hearty, wheaty flavour. It is a familiar everyday bread in many places, with recipes and shapes varying from bakery to bakery; a rustic loaf often has a dark, crisp crust and visible grains.
Enjoy it sliced for toast or sandwiches, or alongside soup and salads. Its substantial texture pairs well with eggs, cheese, avocado or vegetables. With 7 g of fibre per 100 g, it is a fibre-rich choice among breads; the whole-grain flavour also stands up to savoury toppings. For a lighter meal, keep toppings simple and add fresh vegetables.
How Nutritious Is Whole grain whole wheat bread?
Nutrient density
Medium
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 grain 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 grain whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole grain 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 grain whole wheat bread Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
Compare Whole grain whole wheat bread
Foods Similar to Whole grain whole wheat bread
Have another question about Whole grain whole wheat bread?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.