Is Whole Wheat Bread Healthy? Nutrition & Calories
Whole Wheat Bread nutrition facts per 100 g and per serving
Figures are for: Wholegrain bread
| Nutrient | Per 100 g | Serving: slice, 35 g |
|---|---|---|
| Calories | 230 kcal | 81 kcal |
| Energy (kilojoules) | 962 kJ | 337 kJ |
| Protein | 9 g | 3.2 g |
| Fat | 3 g | 1 g |
| incl. saturated | 0.6 g | 0.2 g |
| Total carbohydrates | 45 g | 16 g |
| incl. sugars | 3 g | 1 g |
| incl. fiber | 7 g | 2.4 g |
| Salt | 1.1 g | 0.4 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
230 kcal (962 kJ) per 100 g · P/F/C 9/3/45 g
Serving (slice, 35 g) — 81 kcal (337 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: high
Yes. On its nutrient profile, whole wheat bread is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 7 g per 100 g, 2.4 g per serving.
A typical serving (slice, 35 g) has 81 kcal, 3.2 g protein, 1 g fat and 16 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Whole wheat flour keeps the bran and germ, so the bread has more fiber, magnesium and B vitamins than white bread.
protein 17%fat 13%carbs 70%
Whole Wheat Bread calories by weight, 20–150 g
30 g of whole wheat bread has 69 calories and 50 g has 115. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 46 | 1.8 / 0.6 / 9 | 1.4 |
| 30 g | 69 | 2.7 / 0.9 / 14 | 2.1 |
| 35 g — typical serving | 81 | 3.2 / 1 / 16 | 2.4 |
| 50 g | 115 | 4.5 / 1.5 / 23 | 3.5 |
| 100 g | 230 | 9 / 3 / 45 | 7 |
| 150 g | 345 | 14 / 4.5 / 68 | 11 |
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Whole Wheat Bread: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Rye-wheat bread | 206 | 6.7 / 1.1 / 45 |
| Borodinsky rye bread | 208 | 6.8 / 1.3 / 46 |
| Rye bread | 210 | 6.6 / 1.2 / 46 |
| Scalded rye malt bread | 220 | 6.5 / 1.5 / 49 |
| Bran bread | 227 | 8.5 / 3.5 / 45 |
| Wholegrain bread | 230 | 9 / 3 / 45 |
| Wheat loaf bread | 242 | 8.1 / 1 / 52 |
| Sourdough bread | 245 | 8.5 / 1.5 / 52 |
How much movement is one serving?
A 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.
Swaps for whole wheat bread
No need to swap: whole wheat bread already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 3 g (red is over 22.5 g), saturated fat 0.6 g (over 5 g) and salt 1.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Whole Wheat Bread vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pancakes | 227 | 6.4 / 9.7 / 28 |
| Whole Wheat Bread | 230 | 9 / 3 / 45 |
| Focaccia | 249 | 8.8 / 7.9 / 36 |
| Bagel | 250 | 10 / 1.6 / 50 |
| Roti Telur | 250 | 7.8 / 13 / 26 |
| White Bread | 265 | 8 / 3.2 / 53 |
| Meat Pie | 271 | 8.9 / 15 / 24 |
Whole Wheat Bread: head-to-head comparisons
FAQ
How many calories are in 100 g of whole wheat bread?
100 g of whole wheat bread has 230 calories, with 9 g protein, 3 g fat and 45 g carbohydrates (7 g fiber).
How many calories are in a serving of whole wheat bread?
A serving (slice, 35 g) has 81 calories: 3.2 g protein, 1 g fat and 16 g carbs.
What are the macros of whole wheat bread?
Per 100 g: 9 g protein, 45 g carbs and 3 g fat. By calories that's about 17% protein, 70% carbs and 13% fat.
How long do you have to walk to burn a serving of whole wheat bread?
About 26 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person — that's the 81 calories in a serving (slice, 35 g).
How much fiber is in whole wheat bread?
100 g of whole wheat bread has 7 g of fiber; a serving (slice, 35 g) has 2.4 g — 10% of the 25 g a day the WHO recommends.
How do the calories in whole wheat bread change with the type?
Per 100 g it ranges from 206 kcal (rye-wheat bread) to 245 kcal (sourdough bread); wholegrain bread is in between, at 230 kcal.