1 piece (whole) of Whole Bread (800 g) has 1976 calories. That works out to 247 calories per 100 g. It contains 346.4 g of carbs, 73.6 g of protein, 27.2 g of fat and 53.6 g of fiber. Its 8.8 mg of Manganese covers 383% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Whole Bread?

Whole Bread is a loaf made with whole-wheat flour, which retains more of the grain than refined white flour. It typically has a darker crust, a dense crumb and a fuller, slightly nutty grain flavour; the exact texture varies with the recipe.

It works well toasted at breakfast, as the base for a sandwich, or alongside soup and other meals. Its whole-grain character makes it a fibre-rich choice, with 6.7 g of fibre per 100 g. Pair it with vegetables and a protein-rich topping for a satisfying meal, or toast a slice if you prefer a firmer texture.

Whole Bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

43.3g

· 16% DV

Protein

9.2g

· 18% DV

Fat

3.4g

· 4% DV

Fiber

6.7g

· 24% DV

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

Calories come from: Carbs 72% · Protein 15% · Fat 13%

Whole Bread Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.7mg · 23% DV

0.13mg · 10% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Magnesium

78mg · 19% DV

Sodium

430mg · 19% DV

How Nutritious Is Whole Bread?

Nutrient density

Medium

45/ 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

Medium

59/ 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 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 Bread

To burn the 247 calories in 100 g:

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole 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 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 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 Bread Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Whole Bread

🍞vs🍚

Whole Bread vs Bulgur Pilaf127 kcal more per 100 g

→🍞vs🍝

Whole Bread vs Whole wheat pasta123 kcal more per 100 g

→🍞vs🥖

Whole Bread vs Breadstick163 kcal fewer per 100 g

→🍞vs🥯

Whole Bread vs Simit93 kcal fewer per 100 g

→

Foods Similar to Whole 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 Bread

What is whole bread made from?

Whole bread is made with flour that includes the wheat grain’s bran, germ, and starchy center, rather than only refined flour. Recipes vary, so the ingredient list is the best way to see whether whole-wheat flour is the main flour used.

How can you tell if whole bread is really whole wheat?

Check that whole-wheat flour is listed first among the ingredients; a dark crust or brown color alone proves nothing. Some loaves are colored with ingredients such as malt, while others mix whole-wheat and refined flours.

Why is whole bread denser than white bread?

Whole bread is often denser because bran and germ make it harder for dough to rise as fully as dough made with refined flour. The result can be a tighter crumb and a chewier crust. Toasting a slice can make its texture more pleasant.

How should you store whole bread so it does not go moldy?

Keep whole bread in a bread box or other closed container in a cool, dry place if you will eat it soon. Let a warm loaf cool before enclosing it, since trapped steam creates moisture. In warm, humid conditions, freeze what you will not use soon.

Can you freeze whole bread?

Yes. Slice whole bread before freezing and seal the slices in a freezer-safe bag so you can take out only what you need. Toast slices straight from frozen, or let them thaw at room temperature before making sandwiches.

Is whole bread the same as whole-wheat bread?

Often, yes: “whole bread” commonly refers to bread made with whole-grain flour, and this loaf is made from whole wheat. But the name is not used consistently everywhere, so check the ingredients to confirm that whole-wheat flour is included.

Does whole bread raise blood sugar?

Yes, whole bread can raise blood sugar because it contains carbohydrates. Its fiber may slow digestion compared with refined white bread, but it does not prevent a rise. If you have diabetes, portion size and the rest of the meal matter; ask your care team what suits you.

Is whole bread good for weight loss?

Whole bread does not cause weight loss on its own. Its fiber may help you feel full for longer, making it a useful swap for refined bread for some people. The portion still matters, especially when it is paired with calorie-dense spreads.

Is whole bread good for sandwiches?

Yes. Whole bread’s sturdy, dense crumb holds fillings well, especially moist ingredients that can make softer bread fall apart. For a lighter sandwich, pair a slice or two with lean protein and vegetables rather than relying on rich sauces.

Does whole bread make good toast?

Yes, whole bread toasts well and develops a crisp crust while keeping its chewy texture. Because thick slices are dense, they may need more time in the toaster than thin white bread. Stale slices can also be toasted to make them more enjoyable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026