1 slice (medium) of Whole Wheat Grain Bread (35 g) has 84 calories. That works out to 240 calories per 100 g. It contains 14.4 g of carbs, 3.3 g of protein, 1.6 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 Wheat Grain Bread?

Whole wheat grain bread is a hearty loaf made with whole wheat flour and grains or seeds mixed into the dough. Its crust is usually firm and well browned, while the crumb is dense and pleasantly chewy, with little bursts of texture from the grains.

It works well toasted for breakfast, as the base for a sandwich, or alongside soup and salads. The whole grains make it a fibre-rich source of complex carbohydrates, with more staying power than a light, refined loaf. For a simple, satisfying topping, try it with eggs, hummus or fresh vegetables; to keep a sandwich lighter, pair it with lean protein and plenty of crunchy greens.

Whole Wheat Grain Bread Nutrition Facts

Selected: 100 g

240

KCAL / 100G

Carbs

41g

· 15% DV

Protein

9.5g

· 19% DV

Fat

4.5g

· 6% DV

Fiber

· 25% DV

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

Calories come from: Carbs 68% · Protein 16% · Fat 16%

Whole Wheat Grain Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.2mg · 20% DV

0.22mg · 13% DV

Folate

42µg · 11% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Magnesium

70mg · 17% DV

Sodium

390mg · 17% DV

How Nutritious Is Whole Wheat Grain Bread?

Nutrient density

Medium

55/ 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

60/ 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 Grain Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Whole Wheat Grain Bread

To burn the 240 calories in 100 g:

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

33min

Cycling

🏊

28min

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 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 Wheat 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 Wheat 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 Wheat Grain Bread Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Whole Wheat Grain Bread

🍞vs🍚

Whole Wheat Grain Bread vs Bulgur Pilaf120 kcal more per 100 g

→🍞vs🍝

Whole Wheat Grain Bread vs Whole wheat pasta116 kcal more per 100 g

→🍞vs🥖

Whole Wheat Grain Bread vs Breadstick170 kcal fewer per 100 g

→🍞vs🥯

Whole Wheat Grain Bread vs Simit100 kcal fewer per 100 g

→

Foods Similar to Whole Wheat 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 Wheat Grain Bread

Is Whole Wheat Grain Bread actually whole grain?

It can be, but the name alone does not guarantee that every grain in it is whole. Check the ingredients: whole wheat flour should be prominent, while visible seeds or grains on the crust do not prove what flour was used.

What is the difference between Whole Wheat Grain Bread and multigrain bread?

Whole Wheat Grain Bread is made with whole wheat, while “multigrain” only means that more than one type of grain is used; those grains may be refined. The terms can overlap, so the ingredients list is the best way to tell what a loaf contains.

Why is Whole Wheat Grain Bread so dense?

Whole Wheat Grain Bread can be dense because bran and added grains or seeds make the dough heavier and can limit how much it rises. A close, substantial crumb is common, especially in rustic loaves, and does not by itself mean the bread has gone bad.

How should you store Whole Wheat Grain Bread to keep it fresh?

Keep Whole Wheat Grain Bread in a cool, dry place in a bread box or a closed bag. Avoid warm, humid spots, which encourage mold; if you see mold on any part of the loaf, discard the whole loaf rather than cutting around it.

Can you freeze Whole Wheat Grain Bread?

Yes, Whole Wheat Grain Bread freezes well. Slice it first 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.

Is Whole Wheat Grain Bread healthier than white bread?

Often, yes: whole wheat bread typically provides more fiber than bread made with refined white flour, which can make it more filling. The amount of whole wheat and added grains varies by loaf, so the name and dark color alone are not enough to compare products.

Does toasting Whole Wheat Grain Bread remove its fiber?

No, toasting Whole Wheat Grain Bread does not remove its fiber. It dries and crisps the slice, but toppings such as butter, jam, or cheese can substantially change the overall meal.

Does Whole Wheat Grain Bread raise blood sugar?

Yes, Whole Wheat Grain Bread contains carbohydrates and can raise blood sugar; its fiber does not prevent that. If you have diabetes, the portion that fits your meal plan is individual, so ask your clinician or dietitian for advice tailored to you.

Why does Whole Wheat Grain Bread sometimes taste bitter?

A mild earthy or slightly bitter taste can come from the bran, whole wheat flour, and seeds in Whole Wheat Grain Bread. If the flavor is sharply sour or rancid, or the loaf smells unusual, do not eat it.

What goes well with Whole Wheat Grain Bread for a filling sandwich?

Whole Wheat Grain Bread pairs well with eggs, cheese, hummus, or roasted vegetables. Its dense slices hold moist fillings better when you add them just before eating, and a crisp vegetable such as lettuce or cucumber balances the hearty texture.

Have another question about Whole Wheat Grain Bread?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026