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Calories in Whole Wheat Bread

Q: How many calories in whole wheat bread?

Whole wheat bread has 247 calories per 100g. One slice (28g): 69 kcal — slightly less than white bread (75 kcal).

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

247

kcal

per 100g

13.0

Protein

3.4

Fat

41.3

Carbs

6.9

Fiber

kcal per slice (28g)

247

kcal per 100g

kcal per oz (28g)

Whole Wheat Bread nutrition facts and calories per 100g

🌿2.5× more fiber than white bread — 6.9g/100g

💪13g protein per 100g — 48% more than white

⚡Magnesium — 76mg — 18% DV — 3× more than white

🧠Vitamin B6 — 11% Daily Value

❤️30% lower heart disease risk in large studies

😌Lower GI 69 vs 75 white bread

🌾 Calculate Calories for Any Whole Wheat Bread Weight

Weight100g

Nutrition Facts

Per 100g cooked whole wheat bread

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Whole wheat bread contains 247 calories per 100g. One slice (28g) has 69 calories with 3.6g protein. It has 2.5× more fiber (6.9g vs 2.7g), more protein (13g vs 8.8g), 3× more magnesium, and lower GI (~69 vs 75) than white bread. Associated with 30% lower heart disease risk and 40% lower type 2 diabetes risk in large studies.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	2.0mg	87%
Selenium	26.2µg	48%
Thiamine (B1)	0.35mg	29%
Niacin (B3)	3.8mg	24%
Magnesium	76mg	18%
Zinc	1.76mg	16%
Iron	2.5mg	14%
Vitamin B6	0.18mg	11%
Potassium	248mg	5%
Phosphorus	199mg	16%

Calories in Whole Wheat Bread by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates41.3g · 67% of calories

Protein13.0g · 21% of calories

Fat3.4g · 12% of calories

Fiber6.9g (included in carbs)

Net carbs: 34.4g/100g. GI ~69 (vs 75 white bread). Check labels — look for '100% whole wheat' as first ingredient. Multigrain or 'wheat' bread may be predominantly white flour.

Micronutrient Highlights

🌿

Fiber

6.9g

25% DV

2.5× white bread — gut health and satiety

⚡

Magnesium

76mg

18% DV

3× more than white bread

💪

Protein

13.0g

26% DV

Higher quantity and quality than white bread

🧠

Vitamin B6

0.18mg

11% DV

Brain health — not present in white bread

⚡

Potassium

248mg

5% DV

Blood pressure — 2× more than white bread

🔬

Selenium

26.2µg

48% DV

Antioxidant and thyroid

Whole Wheat Bread Benefits

Fiber — 2.5× More Than White Bread

6.9g fiber per 100g (25% DV) vs 2.7g in white bread. Each slice contributes ~2g — 7% of daily recommendation. Mix of soluble (lowers cholesterol, feeds gut bacteria) and insoluble (regularity, colon cancer risk reduction). Large studies link high whole grain fiber to 16-24% lower all-cause mortality.

Cardiovascular Disease Prevention

A 2016 meta-analysis of 45 prospective studies found each daily 28g serving of whole grains associated with 9% lower CVD risk and 17% lower cancer mortality. Harvard Nurses' Health Study: women eating 2.5+ whole grain servings daily had 30% lower heart disease risk than refined grain eaters.

Magnesium — 3× More Than White Bread

76mg magnesium per 100g (18% DV) — approximately 3× the amount in white bread. Regular whole grain consumption is one of the most practical strategies for improving magnesium intake. Research links adequate magnesium to lower blood pressure, reduced type 2 diabetes risk, and improved sleep.

Type 2 Diabetes Prevention

Multiple large studies show replacing refined with whole grains reduces type 2 diabetes risk 20-30%. Harvard: women eating 2+ whole grain bread servings daily had 40% lower type 2 diabetes risk. Mechanisms include lower GI, fiber improving insulin sensitivity, and magnesium's role in insulin receptor function.

Whole Wheat Bread vs Other Grains — Calorie Comparison

Is Whole Wheat Bread Suitable for Your Diet?

⚠️

Weight loss

Better than white — more fiber

❌

Keto

No — 34.4g net carbs

❌

Paleo

❌

Gluten-free

No — contains gluten

⚠️

Diabetic

In moderation — GI 69

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

30% lower heart disease risk

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Frequently Asked Questions

How many calories in whole wheat bread?

Whole wheat bread has 247 calories per 100g. One slice (28g): 69 kcal — slightly less than white bread (75 kcal).

Is whole wheat bread healthier than white bread?

Yes — significantly. More fiber (6.9g vs 2.7g), more protein, more magnesium, B6, potassium. Lower GI (69 vs 75). Associated with reduced risk of heart disease and type 2 diabetes.

Is whole wheat bread good for weight loss?

Better than white bread. Higher fiber and protein create stronger satiety. Two slices (138 kcal) provide 9g protein and 4.8g fiber — a filling contribution.

Is whole wheat bread gluten-free?

No — contains gluten. Not suitable for celiac disease.

Does whole wheat bread spike blood sugar?

Less than white bread (GI 69 vs 75). Pairing with protein, fat, or fiber reduces glycemic impact substantially.

How to identify real whole wheat bread?

First ingredient should be 'whole wheat flour' or '100% whole grain wheat flour'. Multigrain or 'wheat flour' without 'whole' means white flour.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.