Calories in whole wheat bread
A typical serving of whole wheat bread provides about 124 calories. Here are the full macros and nutrition facts.
Per serving · 2 slices (50 g)
Calories
124kcal
Protein
4.5g
Carbs
20.6g
Fat
1.7g
Per 100 g
| Calories | 247 kcal |
| Protein | 9.1 g |
| Carbs | 41.3 g |
| Fat | 3.4 g |
| Saturated fat | 0.7 g |
| Fiber | 7 g |
| Sugars | 5.6 g |
| Sodium | 400 mg |
Data based on Open Food Facts and public nutrition databases.
Whole wheat bread is made using flour that includes the entire grain kernel, including the bran and germ. It is a versatile and nutrient-dense choice for daily sandwiches and toast.
Nutritional benefits
- High fiber content to support digestive health
- Lower glycemic index compared to white bread
- Provides B vitamins and essential minerals like magnesium
How to prepare it
- 1.Lightly toast to enhance its crunchy texture
- 2.Pair with avocado and egg for a balanced breakfast
- 3.Store in a cool place or freeze to maintain freshness
Lighter alternatives
Rye bread
Higher nutrient density and provides more satiety
Whole wheat sourdough
Fermentation improves mineral bioavailability
Rice cakes
Much lighter and lower in total calories
Healthy tip
Always check that the first ingredient is 'whole grain flour' to ensure its nutritional quality.
Frequently asked questions
Is it better than white bread?
Yes, by keeping the whole grain it provides more nutrients and fiber, helping maintain steady energy levels.
Does it contain a lot of sugar?
Commercial sliced breads often include added sugars for fermentation; it is best to check the label.
Can it be frozen?
It freezes perfectly in individual slices, maintaining its quality for up to three months.
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