Calories in whole-wheat bread.
252 kcal per 100 g.
Whole-wheat bread is a few kcal lower per 100 g than white and carries about double the fiber, but a slice is a slice: the difference per sandwich is under 10 kcal.
Bread, whole-wheat, commercially prepared · SR Legacy (2018-04) · USDA FDC 172688
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 252 kcal | 252 kcal |
| Protein | 12.4 g | 12.4 g |
| Carbohydrates | 42.7 g | 42.7 g |
| Fat | 3.5 g | 3.5 g |
| Fibre | 6 g | 6 g |
| Sugars | 4.34 g | 4.34 g |
| Saturated fat | 0.72 g | 0.72 g |
| Sodium | 455 mg | 455 mg |
| Salt (calculated from sodium) | 1.14 g | 1.14 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 2.66 mg | 2.66 mg |
| Vitamin K (phylloquinone) | 7.8 ug | 7.8 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.39 mg | 0.39 mg |
| Riboflavin | 0.17 mg | 0.17 mg |
| Niacin | 4.44 mg | 4.44 mg |
| Vitamin B6 | 0.22 mg | 0.22 mg |
| Folate, total | 42 ug | 42 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 254 mg | 254 mg |
| Calcium | 161 mg | 161 mg |
| Phosphorus | 212 mg | 212 mg |
| Magnesium | 75 mg | 75 mg |
| Iron | 2.47 mg | 2.47 mg |
| Zinc | 1.77 mg | 1.77 mg |
| Selenium | 25.7 ug | 25.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.23 mg | 0.23 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Whole-wheat bread is 252 kcal per 100 g against white's 266 — slightly lower, and not by enough for anyone to notice. What it does carry is 12.5 g of protein and considerably more fibre than white bread's 9. Toasting takes it to 306 per 100 g, again by water loss alone: the slice does not gain calories in the toaster, it loses grams.
Logging this food
A slice is 32 g and 81 kcal, which is heavier than a white slice at 29 g and 77 — wholemeal loaves are denser, so a slice-for-slice comparison flatters white bread while a gram-for-gram one flatters wholemeal. An ounce is 28 g and 72 kcal. Weigh a slice from your own loaf; bakery slices routinely run 40 to 50 g.
Swaps and alternatives
White bread is 266 kcal per 100 g, so switching saves almost nothing on calories. Switch for the fibre and the protein, or do not switch at all — the honest saving in bread is thinner slices, fewer of them, or an open sandwich, and none of those depend on the flour.