Whole Wheat Bread Calories & Nutrition Facts
Higher fiber than white bread, provides sustained energy and supports digestive health.
Quick answer
How many calories are in Whole Wheat Bread?
Whole Wheat Bread has 247 calories per 100g. A 1 oz (28g) has about 69 calories. It is a moderate-calorie food, with most calories coming from carbs.
Practical Portion Guide for Whole Wheat Bread
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 69 kcal | 3.6g | 11.5g | 9.5g | 1.0g |
| 50g snack portion | 124 kcal | 6.5g | 20.5g | 17.0g | 1.7g |
| 100g reference | 247 kcal | 13.0g | 41.0g | 34.0g | 3.4g |
| 200g larger portion | 494 kcal | 26.0g | 82.0g | 68.0g | 6.8g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 69 (Medium)
How Whole Wheat Bread Fits Into a Diet
Whole Wheat Bread can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Whole Wheat Bread
Compare Whole Wheat Bread With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
| Brown Rice (Cooked) | 112 kcal | 2.6g | 23g | 0.9g | 1.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Whole Wheat Bread: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Whole Wheat Bread?
Whole Wheat Bread contains 247 calories per 100g serving. This includes 52 calories from protein, 164 calories from carbohydrates, and 31 calories from fat.
Is Whole Wheat Bread good for weight loss?
Whole Wheat Bread can be part of a weight loss diet with 247 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Whole Wheat Bread?
Whole Wheat Bread contains 13g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Whole Wheat Bread?
Track Whole Wheat Bread by grams when precision matters. A practical starting point is 1 oz (28g), which is about 69 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Whole Wheat Bread keto-friendly?
Whole Wheat Bread is not ideal for strict keto diets due to its 41g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Whole Wheat Bread good for diabetics?
People with diabetes should exercise caution with Whole Wheat Bread, which has a glycemic index of 69. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Whole Wheat Bread?
Whole Wheat Bread is a good source of vitamins B1, B2, B3, B9, B6 and minerals including Manganese, Selenium, Phosphorus, Magnesium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Whole Wheat Bread?
Calorique standardizes Whole Wheat Bread nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
White Rice (Cooked)
130 cal · 2.7g protein per 100g
Oats (Rolled)
389 cal · 17g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Quinoa (Cooked)
120 cal · 4.4g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g
Rye Bread
259 cal · 8.5g protein per 100g