Whole Wheat Bread: Calories, Nutrition Facts, and Health Benefits (2026)

Whole wheat bread contains 71 calories per slice (28 g), providing 3.4 g of protein and 1.7 g of fiber. It has a glycemic index of about 71, making it a moderate option for blood sugar management.

This page explores the nutritional profile of whole wheat bread, including its benefits and how it compares to other types of bread. We will examine the nutrition facts per slice and per 100 g, as well as its impact on common dietary goals.

Whole Wheat Bread Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of the nutrients found in whole wheat bread. Each slice offers a variety of essential vitamins and minerals.

Values are for 1 slice (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	71	254	4%
Protein	3.4 g	12.3 g	7%
Carbohydrates	12.1 g	43.1 g	4%
Fiber	1.7 g	6.0 g	6%
Sugar	1.7 g	6.0 g	-
Fat	1.0 g	3.5 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	71 mg	254 mg	2%
Saturated Fat	0.2 g	0.8 g	1%
Sodium	126 mg	450 mg	5%
Magnesium	21 mg	75 mg	5%
Iron	0.70 mg	2.50 mg	4%

About 68% of whole wheat bread calories come from carbohydrates, 19% from protein and 12% from fat.

Whole Wheat Bread by Health Goal

The by-goal ratings section evaluates whole wheat bread against common dietary objectives. This helps to understand how it fits into various nutrition plans.

Goal	Rating	Why
Weight loss	Good	71 calories per serving, with 1.7 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron
Digestion	Fair	1.7 g fiber per serving supports regularity
Heart health	Good	Whole-grain fiber and relatively low sodium (126 mg per serving)
Muscle gain	Fair	Modest protein (3.4 g) on its own; pair bread with eggs, beans or meat

Whole Wheat Bread and Blood Sugar

Glycemic index: 71. Glycemic load: 8 per serving.

Whole Wheat Bread has a glycemic index of about 71 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Whole Wheat Bread Compares to Other Breads and Baked Goods

In the comparison table, whole wheat bread is measured against other breads and baked goods. This highlights its nutritional advantages and disadvantages.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Whole Wheat Bread	254	12.3	6.0	43.1
White Bread	266	9.0	2.7	49.0
Multigrain Bread	265	13.4	7.4	43.3
Rye Bread	259	8.5	5.8	48.3

Whole Wheat Bread Myths, Checked

Whole wheat and whole grain mean the same thing , Misleading. Whole grain can include several grains; whole wheat specifically uses the entire wheat kernel. Both should list a whole grain first on the label.

Brown-colored bread is always whole wheat , False. Some bread is dyed with molasses or caramel color; check that a whole grain is the first ingredient.

How to Track Whole Wheat Bread

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log whole wheat bread accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a slice of whole wheat bread?

A slice of whole wheat bread contains 71 calories. This makes it a relatively low-calorie option compared to many other bread types.

Is whole wheat bread good for weight loss?

Whole wheat bread can be beneficial for weight loss due to its higher fiber content, which promotes satiety. The 1.7 g of fiber per slice can help control hunger.

Can people with diabetes eat whole wheat bread?

People with diabetes can include whole wheat bread in their diet, but portion control is important. Its glycemic index of about 71 indicates a moderate impact on blood sugar levels.

How much fiber is in whole wheat bread?

Whole wheat bread provides 1.7 g of fiber per slice. This fiber content is beneficial for digestive health and can help maintain regularity.

Is whole wheat bread high in sugar?

Whole wheat bread contains 1.7 g of sugar per slice, which is relatively low. This makes it a suitable choice for those monitoring their sugar intake.

Is whole wheat bread actually healthy?

Whole wheat bread is generally considered healthy due to its higher fiber and protein content compared to white bread. It also offers essential nutrients like magnesium and iron.

Key Takeaways

• Whole wheat bread has 71 calories per slice.
• Each slice contains 3.4 g of protein.
• It provides 1.7 g of fiber.
• The glycemic index is about 71.
• Whole wheat bread has 1.7 g of sugar per slice.
• It contains essential minerals such as magnesium and iron.