Whole wheat bread is a dense, nutty bread made from flour that retains the wheat bran and germ. Per 100 g it provides 254 calories with 43.1 g carbs and 12.3 g protein.
Whole wheat bread is a dense, nutty bread baked from flour that keeps the wheat bran and germ. It is eaten as toast and in sandwiches, and has a heartier texture than white bread.
Nutritionally, whole wheat bread is mainly carbohydrate with notable protein and fiber. Per 100 g it provides about 254 kcal, 43.1 g of carbohydrates, 12.3 g of protein, and 3.6 g of fat, with 6 g of dietary fiber, 450 mg of sodium, and 163 mg of calcium.
A slice weighs about 25 to 40 g, so per-slice nutrition is below the per-100 g values. For accurate tracking, weigh slices or use the serving sizes below.
Plan your portion
How much is in your serving of Whole Wheat Bread?
Nutrition values are reported per 100 g. A typical slice (about 32 g) provides roughly 81 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
254 kcal
43.1 g
12.3 g
3.6 g
1 slice
32 g
81.3 kcal
13.8 g
3.9 g
1.1 g
2 slices
64 g
162.6 kcal
27.6 g
7.9 g
2.3 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
254 kcal
Energy (kJ)
1060 kJ
Protein
12.3 g
Carbohydrates
43.1 g
Fat
3.55 g
Dietary fiber
6 g
Sugars
4.41 g
Saturated fat
0.732 g
Trans fat
0.022 g
Sodium
450 mg
Calcium
163 mg
Potassium
250 mg
Magnesium
76.6 mg
Iron
2.56 mg
Zinc
1.76 mg
Vitamin B1
0.391 mg
Vitamin B2
0.166 mg
Vitamin B3
4.43 mg
Vitamin B5
0.65 mg
Vitamin B6
0.216 mg
Vitamin B9 (folate)
42 µg
Vitamin E (alpha-tocopherol)
2.82 mg
Questions and answers
Whole Wheat Bread nutrition FAQ
How many calories are in whole wheat bread?
Whole wheat bread provides about 254 calories per 100 g. A typical slice (about 32 g) provides roughly 81 calories.
Is whole wheat bread high in fiber?
Yes. Whole wheat bread provides about 6 g of dietary fiber per 100 g.
Is whole wheat bread healthier than white bread?
Whole wheat bread keeps the bran and germ, so it provides more fiber than white bread. Their calories per 100 g are similar.
