Know what’s on your plate
Whole-wheat bread
Calories & nutrition facts
commercially prepared
Nutrition facts
Per 100 g% DV- Calories 252 kcal —
- Protein 12 g 25%
- Carbohydrate 37 g 13%
- Fat 3.5 g 4%
- Saturated fat 0.7 g 4%
- Fibre 6 g 21%
- Sugars 4.3 g —
- Sodium 455 mg 20%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 2.7 mg 18%
- Vitamin K 7.8 µg 7%
- Thiamin (B1) 0.39 mg 33%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 4.4 mg 28%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 42 µg 11%
- Vitamin B12 0 µg 0%
- Choline 27.2 mg 5%
Minerals
- Calcium 161 mg 12%
- Iron 2.5 mg 14%
- Magnesium 75 mg 18%
- Phosphorus 212 mg 17%
- Potassium 254 mg 5%
- Zinc 1.8 mg 16%
- Copper 0.23 mg 25%
- Manganese 2.2 mg 95%
- Selenium 25.7 µg 47%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 252 | 13 g | 37 g | 3.5 g |
| 1 × slice | 32 g | 81 | 4 g | 12 g | 1.1 g |
| 1 × oz | 28.4 g | 71 | 3.5 g | 10 g | 1 g |
| 2 × slice | 64 g | 161 | 8 g | 24 g | 2.2 g |
| ½ × slice | 16 g | 40 | 2 g | 5.9 g | 0.6 g |
| 3 × slice | 96 g | 242 | 12 g | 35 g | 3.4 g |
| 4 × slice | 128 g | 323 | 16 g | 47 g | 4.5 g |
Similar foods
- Whole grain whole wheat breadcommercial262 kcal / 100 g
- Whole grain whole wheat bread with seedsflax, sunflower, commercial273 kcal / 100 g
- Whole grain whole wheat bread with seeds and brancommercial266 kcal / 100 g
- Wholemeal bread252 kcal / 100 g
- Wholemeal wheat bread180 kcal / 100 g
- Whole breadtoasted267 kcal / 100 g
- Whole grain wheat bread232 kcal / 100 g
- Integral breadwith out salt
- Wholewheatpre-cooked, raw359 kcal / 100 g
- Brown bread234 kcal / 100 g
Questions about Whole-wheat bread
How can you tell whether whole-wheat bread is genuinely wholegrain?
Check the ingredients: whole-wheat flour should be the first flour listed. A dark colour alone proves little, as colouring ingredients such as malt can make bread look darker.
How do you keep whole-wheat bread fresh for longer?
Keep what you’ll eat soon in a sealed bread bin or bag at room temperature; refrigeration can make it stale faster. Freeze the rest in slices, so you can take out only what you need.
Can you toast whole-wheat bread straight from the freezer?
Yes. Put frozen slices straight into the toaster and toast until hot and crisp; they may need a little longer than fresh slices. For a sandwich, thaw a slice first so the filling is easier to spread.
What goes well with whole-wheat bread?
Its nutty flavour works well with hummus, avocado, eggs, strong cheese and soups. Use it for a cheese toastie, or top it with mashed avocado and a poached egg for a filling breakfast.
Can you use whole-wheat bread for bread and butter pudding?
Yes. Butter the slices, layer them in a baking dish, then pour over a mixture of egg, milk, sugar and spices. Let the bread soak for about 10 minutes before baking until the centre is set and the top is golden.
What can you use instead of whole-wheat bread for a sandwich?
Wholemeal bread is a close swap, with a similar hearty texture; rye bread is another option if you want a denser, tangier slice. For a gluten-free sandwich, use bread made with gluten-free ingredients instead.
Does whole-wheat bread contain gluten?
Yes. Wheat naturally contains gluten, so whole-wheat bread is not suitable for someone who needs to avoid gluten. Toasting or baking it does not remove the gluten.
How much energy and fibre are in a slice of whole-wheat bread?
A typical slice weighs about 32 g and provides 81 kcal and 1.9 g of fibre.
Source: USDA FoodData Central 172688 · per 100 g · carbohydrate per EU label, fibre excluded
