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Whole-wheat white bread Calories
Higher-fiber whole-wheat bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Whole-wheat white bread (32 g) has 79 calories. That works out to 247 calories per 100 g. It contains 13.2 g of carbs, 4 g of protein, 1.1 g of fat and 1.9 g of fiber. Its 0.6 mg of Manganese covers 28% of the Daily Value. Its glycemic index is 69 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat white bread Nutrition Facts
Selected: 1 slice (medium) · 32 g
79
KCAL / 32G
Carbs
13.2g
· 5% DV
Protein
4g
· 8% DV
Fat
1.1g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 20% · Fat 13%
Whole-wheat white bread nutrition facts table · 1 slice (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 1.9 g | 7% |
| Protein | 4 g | 8% |
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 white bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 32 g | 79 kcal |
| 1 slice (thin) | 25 g | 62 kcal |
| 1 piece (small) | 35 g | 86 kcal |
| 1 slice (thick) | 45 g | 111 kcal |
| 2 slice (double) | 64 g | 158 kcal |
| 1 serving (medium) | 70 g | 173 kcal |
| 100 g | 100 g | 247 kcal |
| 1 serving (large) | 105 g | 259 kcal |
| 1 piece (whole) | 500 g | 1235 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Whole-wheat white bread
What is whole-wheat white bread?
Whole-wheat white bread is a pale, soft-style loaf made with whole-wheat flour, often from lighter-coloured wheat. Its colour and texture can resemble white bread, but the name alone does not confirm the flour blend, so check that whole-wheat flour appears among its ingredients.
Is whole-wheat white bread healthier than regular white bread?
Whole-wheat white bread can be a more fibre-rich choice than regular white bread when it is made with whole-wheat flour. Its light colour does not necessarily mean the grain has been refined; the ingredient list is the useful way to distinguish the two.
Can you make French toast with whole-wheat white bread?
Yes, whole-wheat white bread works well for French toast because its soft crumb absorbs the egg mixture. Dip the slices briefly rather than soaking them, then cook until set and browned; a slightly stale slice is less likely to fall apart.
Why does whole-wheat white bread look white if it contains whole wheat?
Whole-wheat white bread can look pale because some varieties are made from lighter-coloured wheat rather than the darker wheat commonly used in whole-wheat loaves. The pale colour is not proof that bran and germ have been removed.
Is whole-wheat white bread good for sandwiches?
Yes, whole-wheat white bread makes a good sandwich base because its mild flavour and soft slices pair easily with both savoury and sweet fillings. Add vegetables and a protein-rich filling such as egg, beans or cheese for a more satisfying sandwich.
Does whole-wheat white bread raise blood sugar?
Yes, whole-wheat white bread can raise blood sugar because it contains digestible carbohydrates. Whole-wheat ingredients do not prevent that response, though pairing a slice with protein, healthy fats or vegetables can slow digestion; people managing diabetes should follow their individual plan.
How should you store whole-wheat white bread?
Store whole-wheat white bread in a sealed bag or bread box in a cool, dry place to help it stay soft. Avoid leaving it somewhere warm and humid, where mould can grow faster; discard the whole loaf if you find mould on it.
Can whole-wheat white bread be frozen?
Yes, whole-wheat white bread freezes well. Freeze slices in an airtight bag, separating them with parchment if you want to take out one at a time. Toast slices straight from frozen, and avoid refreezing bread once it has thawed.
Does whole-wheat white bread taste like regular whole-wheat bread?
Whole-wheat white bread usually has a milder flavour and softer texture than the darker, more robust-tasting whole-wheat loaves. That makes it an easier swap for people who prefer the taste of white bread but want a loaf made with whole-wheat flour.
Can whole-wheat white bread help with weight loss?
Whole-wheat white bread does not cause weight loss on its own, but its fibre can help make a meal more filling. Pairing it with eggs, beans or vegetables can provide a more satisfying meal than eating bread alone.
Whole-wheat white bread Vitamins & Minerals
Vitamins
B3
1.63mg · 10% DV
B1
0.12mg · 10% DV
Folate
22.4µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.64mg · 28% DV
Selenium
9.92µg · 18% DV
Phosphorus
67mg · 10% DV
Copper
0.08mg · 9% DV
Sodium
150mg · 7% DV
Potassium ⭐
80mg · 2% DV
Whole-wheat white bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat white bread
To burn the 79 calories in 1 slice (medium) (32 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 white bread?
Whole-wheat white bread is a soft, pale loaf made with whole-wheat flour. Depending on the recipe, it may be made with a lighter-coloured variety of wheat or simply baked to have a softer crumb than the denser, darker loaves many people associate with wholemeal bread. Its exact texture varies by bakery and brand.
It works well for toast, sandwiches and everyday meals, and can be served alongside soup or salad. In the United States, it is also a familiar option for packed lunches; elsewhere, it fits easily into local bread-and-topping habits. The whole-wheat flour gives it more fibre than many refined white breads: it provides 6 g per 100 g. Choose fresh vegetable toppings or a modest spread for a lighter sandwich.
How Nutritious Is Whole-wheat white 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 white 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 white bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat white 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 white bread Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.