Whole Wheat Bread: Calories, Nutrition & Healthier Swaps
230 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: medium fiber: high
Whole wheat flour keeps the bran and germ, so the bread has more fiber, magnesium and B vitamins than white bread.
Whole Wheat Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 35 g |
|---|---|---|
| Calories | 230 kcal | 81 kcal |
| Protein | 9 g | 3.2 g |
| Fat | 3 g | 1 g |
| incl. saturated | 0.6 g | 0.2 g |
| Carbohydrates | 38 g | 13 g |
| incl. sugars | 3 g | 1 g |
| Fiber | 7 g | 2.4 g |
| Salt | 1.1 g | 0.4 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Whole Wheat Bread: nutrition highlights
It has 2.4 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, whole wheat bread gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (slice, 35 g) is 81 kcal — roughly 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Whole Wheat Bread
There's no swap in our base that is clearly better at the same calories — whole wheat bread is already one of the better choices in its category.