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Whole Grain Toast Calories
High-fiber, vitamin-rich, low-fat whole grain toast.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 slice (medium) of Whole Grain Toast (30 g) has 72 calories. That works out to 240 calories per 100 g. It contains 12.6 g of carbs, 2.6 g of protein, 1.1 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
What is Whole Grain Toast?
Whole grain toast is sliced bread made with whole grain flour, often with small grain flecks visible in the crumb. It has a fuller, gently nutty flavour than white toast bread; toasting gives the outside a crisp edge while the middle stays firm enough to hold toppings.
It works well for breakfast, sandwiches or a quick snack, served with anything from eggs and avocado to nut butter or soup. Its fibre content makes it a more filling choice than many refined breads: it provides 6.5 g of fibre per 100 g. For a lighter toast, add vegetables and a modest spread, or serve the slices untoasted alongside a meal.
Whole Grain Toast Nutrition Facts
Selected: 100 g
240
KCAL / 100G
Carbs
42g
· 15% DV
Protein
8.5g
· 17% DV
Fat
3.5g
· 4% DV
Fiber
6.5g
· 23% 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 Grain Toast Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B6
0.18mg · 11% DV
B2
0.12mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
13µg · 24% DV
Magnesium
70mg · 17% DV
Phosphorus
110mg · 16% DV
How Nutritious Is Whole Grain Toast?
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
Medium
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 Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Grain Toast
To burn the 240 calories in 100 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.
Is Whole Grain Toast 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 Toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole Grain Toast 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 Toast Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
Compare Whole Grain Toast
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Frequently Asked Questions About Whole Grain Toast
Is whole grain toast healthy?
Yes, whole grain toast provides fiber and nutrients, and it can be more filling than toast made from refined white bread. Pair it with foods such as eggs, vegetables, or nut butter for a more balanced meal.
Is whole grain toast good for weight loss?
Whole grain toast does not cause weight loss on its own, but its fiber can help you feel full. Keep an eye on portion size and calorie-dense toppings such as butter, cheese, or sweet spreads.
Can people with diabetes eat whole grain toast?
Yes, many people with diabetes can include whole grain toast in meals; its fiber may help moderate the rise in blood sugar. Portion size and the rest of the meal matter, so follow your individual diabetes meal plan.
Does toasting whole grain toast change its nutrition?
Yes, toasting removes some moisture and crisps the surface, but it does not meaningfully remove the bread’s fiber or protein. Avoid very dark toast, since high-heat cooking of starchy foods can produce acrylamide.
Is whole grain toast the same as whole wheat toast?
No. Whole wheat toast is made with whole wheat flour, while whole grain toast may also contain other intact or whole grains, such as oats or barley. The exact grains depend on the recipe.
How should you store whole grain toast?
Keep whole grain toast sealed in a cool, dry place to slow staling and mold growth. If you spot mold on a slice, discard the entire loaf rather than removing only the visible patch.
Can you freeze whole grain toast?
Yes, whole grain toast bread freezes well. Separate the slices before freezing them in an airtight bag, then toast slices straight from frozen or thaw them at room temperature when you need them.
What toppings go well on whole grain toast?
Eggs, avocado, hummus, nut butter, and sliced tomatoes all work well on whole grain toast. For a more filling meal, combine a protein-rich topping with fruit or vegetables.
Can you make French toast with whole grain toast?
Yes, whole grain toast works well for French toast. Its denser slices can absorb the egg mixture without falling apart as easily; cook both sides in a pan and serve with fruit.
Can you eat whole grain toast at night?
Yes, eating whole grain toast at night is fine; the time of day does not make it harmful. For a satisfying snack, pair a slice with a protein-rich topping and go easy on sugary spreads.
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Nutrition data compiled from USDA FoodData Central and scientific sources.