Calories in toasted whole-wheat bread.
306 kcal per 100 g.
Bread, whole-wheat, commercially prepared, toasted · SR Legacy (2018-04) · USDA FDC 172689
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 306 kcal | 306 kcal |
| Protein | 16.3 g | 16.3 g |
| Carbohydrates | 51.2 g | 51.2 g |
| Fat | 4.07 g | 4.07 g |
| Fibre | 7.5 g | 7.5 g |
| Sugars | 5.77 g | 5.77 g |
| Saturated fat | 0.92 g | 0.92 g |
| Sodium | 565 mg | 565 mg |
| Salt (calculated from sodium) | 1.41 g | 1.41 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg | 0.63 mg |
| Vitamin K (phylloquinone) | 9 ug | 9 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.38 mg | 0.38 mg |
| Riboflavin | 0.28 mg | 0.28 mg |
| Niacin | 5.73 mg | 5.73 mg |
| Vitamin B6 | 0.24 mg | 0.24 mg |
| Folate, total | 52 ug | 52 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 326 mg | 326 mg |
| Calcium | 130 mg | 130 mg |
| Phosphorus | 303 mg | 303 mg |
| Magnesium | 99 mg | 99 mg |
| Iron | 2.96 mg | 2.96 mg |
| Zinc | 2.15 mg | 2.15 mg |
| Selenium | 52.6 ug | 52.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.67 mg | 0.67 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
The toasted row reads 306 kcal per 100 g because toasting drives water out; the untoasted loaf is about 250. The slice is the honest unit: USDA's toasted slice is 25 g and 77 kcal — the same slice it was before it went in, minus a few grams of steam. Toasting does not "burn off" carbohydrate; it browns it.
Logging this food
Log the untoasted weight if you weighed before toasting, or use this row for the toasted weight — mixing them overstates by about 20%. A 25 g slice is thin; many whole-wheat loaves cut at 35–45 g (105–140 kcal toasted). Butter or spread is a separate line: a thin scrape is 5 g, 36 kcal.
Swaps and alternatives
Against white toast (77 kcal per 29 g slice) the calorie difference is nil; the case for whole wheat is 16 g protein and more fibre per 100 g. Rye and sourdough land in the same range. A rice cake (about 35 kcal) halves the base of a snack; an English muffin roughly doubles it.