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Whole Wheat Loaf Bread Calories
Source of fiber and B vitamins
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Whole Wheat Loaf Bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 14.4 g of carbs, 4.4 g of protein, 1.5 g of fat and 2.4 g of fiber. Its 0.7 mg of Manganese covers 32% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Whole Wheat Loaf Bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
86
KCAL / 35G
Carbs
14.4g
· 5% DV
Protein
4.4g
· 9% DV
Fat
1.5g
· 2% DV
Fiber
2.4g
· 9% 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 Wheat Loaf Bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 4.4 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Whole Wheat Loaf Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 86 kcal |
| 1 slice (thin) | 25 g | 62 kcal |
| 1 slice (thick) | 50 g | 124 kcal |
| 1 piece (half) | 65 g | 161 kcal |
| 2 slice (medium) | 70 g | 173 kcal |
| 100 g | 100 g | 247 kcal |
| 1 serving (medium) | 100 g | 247 kcal |
| 1 piece (whole) | 130 g | 321 kcal |
| 1 serving (large) | 150 g | 371 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Whole Wheat Loaf Bread
Is whole wheat loaf bread healthier than white bread?
Whole wheat loaf bread is generally a more fiber-rich choice than white bread because it is made with flour that includes the wheat bran and germ. White bread is usually made from more refined flour, so the two differ in texture and fullness as well.
Is whole wheat loaf bread the same as whole-grain bread?
Not always. Whole wheat loaf bread uses wheat as its whole grain, while “whole grain” bread may contain other intact or whole grains too. Check the ingredient list if you want to know which grains are actually in the loaf.
Is whole wheat loaf bread good for you?
Yes, whole wheat loaf bread can be a nutritious everyday choice, providing fiber and B vitamins. Pair it with foods such as eggs, beans, or vegetables for a more filling meal rather than expecting the bread alone to improve health.
Does whole wheat loaf bread raise blood sugar?
Yes, whole wheat loaf bread contains carbohydrates and raises blood sugar. Its fiber can slow digestion compared with refined white bread, but the effect still depends on the serving and what you eat with it; people with diabetes may need an individualized plan.
Can whole wheat loaf bread help with weight loss?
Whole wheat loaf bread does not cause weight loss by itself. Its fiber may help you feel full, making it a useful swap for white bread in some meals; keep the amount appropriate for your meal and appetite.
How can you tell if whole wheat loaf bread is really whole wheat?
Color alone cannot confirm that whole wheat loaf bread is genuinely whole wheat; malt or other ingredients can darken bread. Look for whole wheat flour as the first ingredient, and check whether refined flour is also listed.
Why is whole wheat loaf bread so dense?
Whole wheat loaf bread is often denser because bran and germ make it harder for the dough to develop the stretchy structure that traps gas. A loaf made with more whole wheat flour may therefore rise less and have a heartier crumb.
How should you store whole wheat loaf bread?
Store whole wheat loaf bread at room temperature in a bread box or a closed bread bag, away from heat and moisture. Refrigeration can make it stale sooner; let a warm loaf cool completely before sealing it.
Can you freeze whole wheat loaf bread?
Yes, whole wheat loaf bread freezes well. Slice it before freezing in an airtight bag so you can take out only what you need; thaw slices at room temperature or put them straight into the toaster.
Can you cut mold off whole wheat loaf bread and eat the rest?
No, discard the whole loaf if you see mold on whole wheat loaf bread. Bread is porous, so mold can spread below the visible spot, and cutting away the affected slice does not reliably remove it.
Whole Wheat Loaf Bread Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
B3
1.96mg · 12% DV
Biotin
1.43µg · 5% DV
B2
0.06mg · 5% DV
Minerals
Manganese
0.74mg · 32% DV
Selenium
11µg · 20% DV
Phosphorus
79mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
147mg · 6% DV
Potassium ⭐
89mg · 3% DV
Whole Wheat Loaf Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Loaf Bread
To burn the 86 calories in 1 slice (medium) (35 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.
What is Whole Wheat Loaf Bread?
Whole wheat loaf bread is made with flour that retains the wheat kernel’s bran and germ, then baked as a loaf for slicing. It has a gently nutty, wheaty flavour and a denser, more substantial crumb than white bread; toasting brings out a crisp crust. Use it for sandwiches, or serve it alongside soup, salads and everyday meals. In Turkey, it also fits naturally into breakfast with cheese, olives or eggs.
A source of fibre and B vitamins, it adds a filling grain option to a meal; 100 g provides 6.8 g of fibre. For a lighter sandwich, pair a slice with plenty of fresh vegetables and a modest amount of cheese or another filling.
How Nutritious Is Whole Wheat Loaf Bread?
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
High
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.
Is Whole Wheat Loaf 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 Loaf Bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Loaf 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 Loaf Bread Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.