1 slice (medium) of Whole Grain Bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 15.2 g of carbs, 3.2 g of protein, 1.2 g of fat and 2.4 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole Grain Bread?

Whole Grain Bread is made with flour that retains the grain’s bran and germ, and is a staple in many food traditions. Some loaves also contain visible grains or seeds, while others are simply made with whole-grain flour.

It is usually denser and heartier than white bread, with a mildly nutty, earthy flavour. Serve it toasted or fresh with eggs, cheese, soup or a sandwich filling; in many places, it is an everyday choice for breakfast and lunch. Whole Grain Bread provides complex carbohydrates and fibre, with 6.8 g of fibre per 100 g. For a lighter topping, try sliced tomato and a little cottage cheese, or pair it with vegetables and a protein-rich filling.

Whole Grain 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

6.8g

· 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%

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Whole Grain Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.2mg · 20% DV

0.13mg · 10% DV

0.45mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Magnesium

75mg · 18% DV

Potassium ⭐

230mg · 7% DV

Copper

0mg · 0% DV

How Nutritious Is Whole Grain Bread?

Nutrient density

Medium

40/ 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 Grain 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 Grain 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 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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Whole Grain Bread

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Whole Grain Bread vs Bulgur Pilaf127 kcal more per 100 g

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Whole Grain Bread vs Whole wheat pasta123 kcal more per 100 g

→🍞vs🥖

Whole Grain Bread vs Breadstick163 kcal fewer per 100 g

→🍞vs🥯

Whole Grain Bread vs Simit93 kcal fewer per 100 g

→

Foods Similar to Whole Grain 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 Grain Bread

Is whole grain bread good for you?

Yes, whole grain bread can be a nutritious everyday choice. It contains the bran and germ of the grain, unlike bread made only with refined flour, and works well with protein-rich toppings such as eggs, nut butter, or hummus.

Is whole grain bread good for weight loss?

Yes, whole grain bread can fit into a weight-loss plan. Its fiber may help you feel satisfied, especially when you pair a slice with protein or vegetables rather than relying on bread alone for a meal.

Can people with diabetes eat whole grain bread?

Yes, people with diabetes can eat whole grain bread, but it still raises blood glucose because it contains carbohydrates. Pairing it with protein and vegetables may make a meal more filling; portion needs vary, so ask your diabetes care professional if you need individual guidance.

What is the difference between whole grain bread and whole wheat bread?

Whole wheat bread is made from the whole wheat kernel, while whole grain bread can use whole wheat or other intact grains, such as oats or rye. Whole wheat bread is therefore one kind of whole grain bread, but the terms are not always interchangeable.

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

Look for whole grain flour or whole wheat flour near the beginning of the ingredient list. A dark color, visible seeds, or the words “multigrain” on the front do not prove that the loaf is made mostly from whole grains.

How should you store whole grain bread?

Keep whole grain bread in a bread box or a closed paper bag in a cool, dry place. If your kitchen is warm or humid, freeze the loaf instead; refrigerating bread can make it stale faster.

Can you freeze whole grain bread?

Yes, whole grain bread freezes well. Slice it before freezing and seal the slices in a freezer-safe bag so you can take out just what you need; toast slices straight from frozen or let them thaw at room temperature.

Does toasting whole grain bread make it less healthy?

No, toasting whole grain bread does not remove its fiber. It mainly dries and browns the surface; avoid burning it, and remember that toppings such as butter or jam change the overall meal more than light toasting does.

Can whole grain bread cause bloating?

Yes, whole grain bread can cause bloating in some people because its fiber and fermentable carbohydrates may increase gas, especially if you suddenly eat more of it. Increase fiber gradually and drink enough fluids; persistent symptoms deserve medical advice.

Can you bake whole grain bread that rises as well as white bread?

Yes, whole grain bread can rise well, though it is often denser than white bread because bran interferes with gluten development. A blend of whole grain and bread flour, adequate kneading, and enough rising time can produce a lighter loaf.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026