Calories in Whole Wheat Bread: Nutrition Facts & Serving Sizes
Per 1 slice (32g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One slice of whole wheat bread (32g) contains about 81 calories with 4g of protein, 13.7g of carbs, and 1.1g of fat. Per 100g, whole wheat bread provides 252 calories, 12.5g of protein, 42.7g of carbs, and 3.5g of fat. Whole wheat bread is made from flour that retains the bran and germ, making it more nutritious than white bread. The fiber content at 6g per 100g supports digestive health and sustained energy release. Selenium at 25.7mcg per 100g (47% daily value) is the standout micronutrient, supporting thyroid function and antioxidant defense. Magnesium comes in at 75mg per 100g (18% daily value), supporting muscle function. With 12.5g of protein per 100g, whole wheat bread offers solid protein for a grain product. It is a practical carb foundation for sandwiches, toast, and pre-workout meals.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 71.6 | 3.6g | 12.1g | 1g | 1.7g |
| 1 slice (32g) | 80.6 | 4g | 13.7g | 1.1g | 1.9g |
| 100g | 252 | 12.5g | 42.7g | 3.5g | 6g |
Track Whole Wheat Bread in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 252 | 13% |
| Protein | 12.5g | 25% |
| Total Fat | 3.5g | 4% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 42.7g | 16% |
| Dietary Fiber | 6g | 21% |
| Sugars | 4.3g | 9% |
| Sodium | 455mg | 20% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 161mg | 12% |
| Iron | 2.5mg | 14% |
| Potassium | 254mg | 5% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 75mg | 18% |
| Phosphorus | 212mg | 17% |
| Zinc | 1.8mg | 16% |
| Selenium | 25.7mcg | 47% |
| Folate | 42mcg | 11% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.4mg | 28% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Whole Wheat Bread
Whole wheat bread retains the bran and germ layers that are stripped away to make white flour. These layers are where most of the fiber, vitamins, and minerals in wheat are concentrated. As a result, whole wheat bread delivers significantly more nutritional value per calorie than white bread.
The fiber content at 6g per 100g is one of the most important advantages. Fiber slows the digestion of carbohydrates, reducing the speed at which glucose enters the bloodstream. This gives whole wheat bread a lower glycemic index than white bread (around 71 vs 75), providing more stable energy and better hunger control. For anyone trying to stay lean while eating carbs, this is meaningful.
The 25.7mcg of selenium per 100g covers nearly half the daily recommended intake. Selenium is a trace mineral that acts as an antioxidant in the body, protects thyroid gland function, and supports immune health. It is easy to overlook selenium on a day-to-day basis, and whole wheat bread is one of the most practical everyday sources.
Magnesium at 75mg per 100g supports over 300 enzymatic functions in the body, including muscle contraction, protein synthesis, and ATP energy production. Combined with a higher protein content (12.5g per 100g vs 10.7g in white bread), whole wheat bread is the superior option for anyone focused on athletic performance and recovery.
Dietary Considerations
Whole wheat bread contains gluten and is not suitable for people with celiac disease or non-celiac gluten sensitivity. It is not keto-friendly due to its high carb content (42.7g per 100g). For weight loss, whole wheat bread is a better choice than white bread because its higher fiber content promotes satiety and slows carbohydrate absorption. It is typically vegan, but check labels for milk, eggs, or honey added to some commercial varieties. People with diabetes may prefer whole wheat bread over white bread due to its lower glycemic impact, but portion control is still important.
Daily Intake (100g)
100g of whole wheat bread provides 13% of a 2,000-calorie diet.
Track Your Intake
See how whole wheat bread fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in whole wheat bread?
One slice of whole wheat bread (32g) has about 81 calories. Per 100g, whole wheat bread contains 252 calories. A standard sandwich with two slices has roughly 161 calories from the bread alone. Calories will vary slightly between brands.
Is whole wheat bread good for weight loss?
Whole wheat bread is a better weight loss option than white bread. Its 6g of fiber per 100g slows digestion and promotes fullness, helping you eat less overall. At 81 calories per slice, it fits into a calorie-controlled diet. Pair it with protein like turkey, eggs, or chicken to make a more satiating meal.
How much protein in whole wheat bread?
Whole wheat bread has 12.5g of protein per 100g. One slice (32g) provides about 4g of protein. While not a primary protein source, this is notably higher than white bread at 10.7g per 100g. Whole wheat toast with eggs or peanut butter is a solid protein-containing breakfast.
Is whole wheat bread healthier than white bread?
Yes, whole wheat bread is more nutritious than white bread. It has more fiber (6g vs 9.2g per 100g depending on variety), more protein (12.5g vs 10.7g), more magnesium (75mg vs 26mg), and a lower glycemic index. Whole wheat bread keeps you fuller longer and provides more sustained energy.
Is whole wheat bread gluten-free?
No, whole wheat bread contains gluten from wheat flour. It is not safe for people with celiac disease or non-celiac gluten sensitivity. Certified gluten-free bread alternatives made from rice flour, almond flour, or other gluten-free grains are available in most grocery stores.
How many carbs are in whole wheat bread?
Whole wheat bread has 42.7g of carbs per 100g and 6g of fiber. One slice (32g) contains about 13.7g of carbs and 1.9g of fiber. The net carbs per slice are roughly 11.8g. The fiber reduces the glycemic impact compared to white bread.
Track Whole Wheat Bread in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.