1 slice (medium) of Whole wheat bread toast (35 g) has 86 calories. That works out to 245 calories per 100 g. It contains 15.1 g of carbs, 3.6 g of protein, 1.1 g of fat and 2.3 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 wheat bread toast?

Whole wheat bread toast is made by toasting slices of bread baked with whole wheat flour, giving them a crisp surface and a hearty, grain-forward crumb. It is a familiar breakfast choice in many places: serve it warm with butter, nut butter, eggs or jam, or use it as the base for an open sandwich. The whole-grain flour makes it a fibre-rich source of complex carbohydrates, while its fat content is relatively low before toppings are added. Pair it with eggs or beans for a more substantial meal, or add fresh fruit and a modest spread for a lighter breakfast. Toasting brings out a nutty flavour without needing extra oil.

Whole wheat bread toast Nutrition Facts

Selected: 100 g

245

KCAL / 100G

Carbs

43.2g

· 16% DV

Protein

10.2g

· 20% DV

Fat

3.1g

· 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 17% · Fat 11%

Whole wheat bread toast Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.7mg · 23% DV

0.13mg · 10% DV

Folate

34µg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Phosphorus

120mg · 17% DV

Magnesium

68mg · 16% DV

How Nutritious Is Whole wheat bread toast?

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

High

61/ 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 bread toast 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 bread toast

To burn the 245 calories in 100 g:

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

33min

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 wheat bread 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 wheat bread toast 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 bread 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 wheat bread toast Fat Profile

SATURATED

0.55g

MONOUNSATURATED

0.45g

POLYUNSATURATED

0.62g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

Compare Whole wheat bread toast

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Whole wheat bread toast vs Bulgur Pilaf125 kcal more per 100 g

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Whole wheat bread toast vs Whole wheat pasta121 kcal more per 100 g

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Whole wheat bread toast vs Breadstick165 kcal fewer per 100 g

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Whole wheat bread toast vs Simit95 kcal fewer per 100 g

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Foods Similar to Whole wheat bread toast

🍚

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 bread toast

Is whole wheat bread toast healthier than white bread toast?

Usually, yes: whole wheat bread generally provides more fiber, which can help you feel full for longer. Toasting itself does not make bread healthier, and toppings such as butter or sugary spreads can change the overall meal.

Does toasting whole wheat bread reduce its calories?

No. Toasting removes some water, so the slice may weigh less, but it does not meaningfully remove the bread’s energy. A smaller weight after toasting should not be mistaken for fewer calories in the slice.

Is whole wheat bread toast good for weight loss?

It can fit into a weight-loss eating plan, and its fiber may help with fullness. The bread does not cause weight loss on its own; portion size and calorie-dense toppings such as butter or nut butter also matter.

Does whole wheat bread toast raise blood sugar?

Yes, it contains carbohydrates that raise blood sugar, although its fiber can slow digestion. Pairing a slice with eggs or another protein source can make a more balanced meal. If you have diabetes, ask your care team how to fit it into your plan.

Can you freeze whole wheat bread toast?

Yes. Freeze the bread slices in an airtight bag and toast them straight from frozen when needed. You can also freeze already-toasted slices, but they may lose some crispness after thawing.

How do you keep whole wheat bread toast crispy?

Toast only the slices you plan to eat and serve them right away. Toasted bread softens as it sits, especially in a covered container or humid room; let it cool briefly on a rack if you need to hold it for a short time.

Why does whole wheat bread toast get hard?

Toasting drives moisture out of the bread, and prolonged heating makes the slice dry and tough. Use a shorter toast setting and eat it soon after cooking; storing toasted slices for later usually reduces their appealing texture.

What toppings go well on whole wheat bread toast?

Eggs, cottage cheese, hummus, avocado, or nut butter pair well with its hearty flavor. For a sweeter option, add fruit and a small amount of honey or jam; the topping often contributes more sugar or fat than the plain toast.

Is whole wheat bread toast easier to digest than untoasted whole wheat bread?

Not necessarily. Toasting changes the bread’s moisture and texture, but it does not remove its fiber or gluten. Some people prefer the crisp texture, but toasting is not a remedy for digestive problems or wheat intolerance.

Can you eat whole wheat bread toast before a workout?

Yes, it can provide carbohydrates before exercise. If you have time for a more substantial snack, pair it with a protein source such as yogurt or an egg; a large or rich topping may feel uncomfortable just before training.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026