2 slice (medium) of Whole grain high-fiber 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 6 g of fiber. Its 1.1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

What is Whole grain high-fiber bread?

Whole grain high-fiber bread is made with flour that retains the grain’s bran and germ, and may also include visible grains or seeds. It is often baked as a substantial loaf with a firm crust and a close, hearty crumb rather than the light texture of white bread.

Across many English-speaking countries, it is a familiar choice for toast, sandwiches and alongside soups; toasting brings out its nutty, earthy flavour. Its whole grains make it a fibre-rich option, with 10.8 g of fibre per 100 g. Pair it with eggs, hummus or fresh vegetables for a satisfying meal, or choose a modest topping if you want to keep the slice lighter.

Whole grain high-fiber bread Nutrition Facts

Selected: 100 g

247

KCAL / 100G

Carbs

41.3g

· 15% DV

Protein

12.5g

· 25% DV

Fat

4.2g

· 5% DV

Fiber

10.8g

· 39% 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 high-fiber bread Vitamins & Minerals

Vitamins

0.45mg · 38% DV

4.8mg · 30% DV

Biotin

4µg · 13% DV

0.55mg · 11% DV

Minerals

Manganese

2mg · 87% DV

Selenium

28µg · 51% DV

Phosphorus

245mg · 35% DV

Magnesium

82mg · 20% DV

How Nutritious Is Whole grain high-fiber bread?

Nutrient density

High

63/ 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

64/ 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 high-fiber bread Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Whole grain high-fiber 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 high-fiber 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 high-fiber 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 high-fiber 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 high-fiber bread Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.9g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 18.1:1

Above the ideal 4:1 (18.1:1).

Compare Whole grain high-fiber bread

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Whole grain high-fiber bread vs Bulgur Pilaf127 kcal more per 100 g

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Whole grain high-fiber bread vs Whole wheat pasta123 kcal more per 100 g

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Whole grain high-fiber bread vs Breadstick163 kcal fewer per 100 g

→🍞vs🥯

Whole grain high-fiber bread vs Simit93 kcal fewer per 100 g

→

Foods Similar to Whole grain high-fiber 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 high-fiber bread

Is whole grain high-fiber bread a healthy everyday choice?

Yes, whole grain high-fiber bread can be a nutritious everyday choice because it provides fiber and retains more of the grain than bread made with refined flour. Pair it with protein-rich toppings, such as eggs or hummus, for a more satisfying meal.

Does whole grain high-fiber bread help with weight loss?

It can support fullness, since fiber slows digestion, but whole grain high-fiber bread does not cause weight loss by itself. Portion size and what you put on it matter too; generous spreads can add substantially to a meal.

Can you eat whole grain high-fiber bread if you have diabetes?

Yes, people with diabetes can often include whole grain high-fiber bread, but its carbohydrates still affect blood glucose. The amount that fits a meal varies by person, so ask your clinician or dietitian for advice tailored to your treatment plan.

Why does whole grain high-fiber bread make me bloated?

Whole grain high-fiber bread may cause gas or bloating when you are not used to eating much fiber, or when you eat a large serving at once. Try a smaller portion and increase fiber gradually while drinking enough fluids.

Does toasting whole grain high-fiber bread destroy its fiber?

No, toasting whole grain high-fiber bread does not remove a meaningful amount of fiber. Toasting mainly dries and browns the surface. The toppings you add, rather than the toasting itself, can change the meal’s nutrition substantially.

How can you tell if whole grain high-fiber bread is really whole grain?

Look for whole-grain flour or whole-wheat flour near the beginning of the ingredients list on whole grain high-fiber bread. A brown color, visible seeds, or words such as “multigrain” do not by themselves prove that the flour is whole grain.

Is whole grain high-fiber bread the same as whole-wheat bread?

Not always. Whole-wheat bread is made with whole wheat, while whole grain high-fiber bread may use other whole grains as well. Both can be genuinely whole grain, but names alone do not tell you which grains or flours are in a particular loaf.

Can whole grain high-fiber bread be frozen?

Yes, whole grain high-fiber bread freezes well. Slice the loaf first, seal the slices in a freezer-safe bag, and take out only what you need. You can toast slices straight from frozen or let them thaw at room temperature.

How should you store whole grain high-fiber bread to prevent mold?

Keep whole grain high-fiber bread sealed in a cool, dry place if you will eat it soon. For longer storage, freeze it rather than refrigerating it, since refrigeration can make bread stale faster. Discard the whole loaf if you find mold.

Can whole grain high-fiber bread cause constipation?

It usually helps support regular bowel movements, but whole grain high-fiber bread can contribute to constipation if you suddenly increase fiber without drinking enough fluids. Add it gradually and drink water throughout the day so the extra fiber can work effectively.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026