Whole Wheat Bread
Bread made with the whole grain, giving two to three times the fibre of white.
Nutrition per 100 g
Standardised to 100 g of whole wheat bread for fair comparison. Typical serving: 2 slices (60 g) — 148 kcal per 60 g serving.
| Nutrient | Per 100 g | Per serving (60 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 247 kcal | 148 kcal | 100 kcal |
| Protein | 12.2 g | 7.3 g | 4.9 g |
| Carbohydrate | 41.7 g | 25 g | 16.9 g |
| Fat | 3.7 g | 2.2 g | 1.5 g |
| Fibre | 6.7 g | 4 g | 2.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of whole wheat bread, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (60 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.61 mg | 0.37 mg | 4% |
| Vitamin K | 1.4 µg | 0.84 µg | 1% |
| Thiamin | 0.34 mg | 0.2 mg | 28% |
| Riboflavin | 0.08 mg | 0.048 mg | 6% |
| Niacin | 2.8 mg | 1.7 mg | 18% |
| Vitamin B6 | 0.27 mg | 0.16 mg | 16% |
| Folate | 35 µg | 21 µg | 9% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.83 mg | 0.5 mg | 17% |
| Choline | 26.5 mg | 15.9 mg | 5% |
| Minerals | |||
| Calcium | 15 mg | 9 mg | 1% |
| Iron | 3.1 mg | 1.9 mg | 17% |
| Magnesium | 69 mg | 41.4 mg | 16% |
| Phosphorus | 180 mg | 108 mg | 14% |
| Potassium | 170 mg | 102 mg | 4% |
| Sodium | 421 mg | 253 mg | 18% |
| Zinc | 1.5 mg | 0.9 mg | 14% |
| Selenium | 44 µg | 26.4 µg | 80% |
| Copper | 0.29 mg | 0.17 mg | 32% |
| Manganese | 1.7 mg | 1 mg | 74% |
Source: USDA FoodData Central — Bread, pita, whole-wheat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat whole wheat bread?
- A simple everyday swap that lifts daily fibre.
- More filling per slice than white bread.
How to include it
- Toast with peanut butter and banana.
- Use as the base for open sandwiches with eggs and greens.
Things to consider
- Check labels: 'wheat bread' is not always wholegrain.
- Salt content varies widely between brands.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Rye Bread
Dense, sour and more filling than wheat bread, with useful fibre per slice.
- kcal
- 259
- protein
- 8.6 g
- fibre
- 6.1 g
per 100 g · Typical serving: 2 slices (64 g)
Sourdough Bread
Slow-fermented bread with a mildly acidic flavour and open crumb.
- kcal
- 258
- protein
- 10.2 g
- fibre
- 3.3 g
per 100 g · Typical serving: 2 slices (60 g)
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
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