1 slice (medium) of Whole wheat pan bread (40 g) has 92 calories. That works out to 230 calories per 100 g. It contains 17.2 g of carbs, 3.4 g of protein, 1 g of fat and 2.8 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Whole wheat pan bread Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

43g

· 16% DV

Protein

8.5g

· 17% DV

Fat

2.5g

· 3% DV

Fiber

· 25% DV

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

Calories come from: Carbs 75% · Protein 15% · Fat 10%

Whole wheat pan bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.8mg · 24% DV

0.12mg · 9% DV

0.45mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

16µg · 29% DV

Phosphorus

180mg · 26% DV

Magnesium

78mg · 19% DV

How Nutritious Is Whole wheat pan bread?

Nutrient density

Medium

55/ 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 pan bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat pan bread

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

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 pan bread Processed?

NOVA 2

Minimally 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 pan bread 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 pan bread 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 pan bread Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5.3:1

Above the ideal 4:1 (5.3:1).

Compare Whole wheat pan bread

🍞vs🍚

Whole wheat pan bread vs Bulgur Pilaf110 kcal more per 100 g

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Whole wheat pan bread vs Whole wheat pasta106 kcal more per 100 g

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Whole wheat pan bread vs Breadstick180 kcal fewer per 100 g

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Whole wheat pan bread vs Simit110 kcal fewer per 100 g

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Foods Similar to Whole wheat pan bread

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat pan bread

How many calories are in whole wheat pan bread?

Whole wheat pan bread provides 230 calories per 100 g. A 100 g serving contains 8.5 g of protein, 43 g of carbohydrates, 2.5 g of fat, and 7 g of fiber.

Is whole wheat pan bread suitable for a Mediterranean diet?

Yes, whole wheat pan bread is compatible with Mediterranean, vegetarian, flexitarian, and omnivore diets. It is minimally processed, but it contains gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026