Calories in Bread, whole wheat
Generic food Bread and Baked Goods
Bread, whole wheat contains 254 kcal per 100 g. A typical serving of 1 medium or regular slice (36 g) provides about 91 kcal.
Roughly 68% of its calories come from carbohydrates, with 19% from protein and 13% from fat (estimated with general energy factors).
That is close to the median for yeast breads on FoodFactly (275 kcal per 100 g).
100 g provides 47% of the Daily Value for selenium, 33% of the Daily Value for Thiamin (B1) and 28% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 254 kcal | |
| Total fat C | 3.6 g | 5% |
| Saturated fat C | 0.73 g | 4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 430 mg | 19% |
| Total carbohydrates C | 43.1 g | 16% |
| Dietary fiber C | 6 g | 21% |
| Total sugars C | 4.4 g | |
| Protein C | 12.3 g | 25% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.54 mg | 4% |
| Vitamin K C | 7.8 µg | 7% |
| Thiamin (B1) C | 0.39 mg | 33% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 4.4 mg | 28% |
| Vitamin B6 C | 0.22 mg | 13% |
| Folate (B9) C | 42 µg | 11% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 27.2 mg | 5% |
| Calcium C | 163 mg | 13% |
| Iron C | 2.6 mg | 14% |
| Magnesium C | 77 mg | 18% |
| Phosphorus C | 212 mg | 17% |
| Potassium C | 250 mg | 5% |
| Zinc C | 1.8 mg | 16% |
| Copper C | 0.23 mg | 25% |
| Selenium C | 25.8 µg | 47% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 68%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.3 gin the top quarter of yeast breads (median 9.8 g)
- Fiber6 gabove the median for yeast breads (median 3.5 g)
- Fat3.6 gbelow the median for yeast breads (median 3.6 g)
- Saturated fat0.73 gbelow the median for yeast breads (median 0.88 g)
- Sodium430 mgin the lowest quarter of yeast breads (median 495 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water38.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.62 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.002 g |
| SFA 10:0 C | 0.008 g |
| SFA 12:0 C | 0.013 g |
| SFA 14:0 C | 0.008 g |
| SFA 16:0 C | 0.44 g |
| SFA 18:0 C | 0.24 g |
| MUFA 18:1 C | 0.6 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.017 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 87 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 38.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 42 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Bread
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bread, salvadoran sweet cheese (quesadilla salvadorena) | 374 | 7.1 g | 47.8 g | 17.1 g |
| Bread, pound cake type, pan de torta salvadoran | 390 | 7.1 g | 51.3 g | 17.5 g |
| Bread, white wheat | 238 | 10.7 g | 43.9 g | 2.2 g |
| Bread, kneel down (Navajo) | 195 | 4.3 g | 39.5 g | 2.2 g |
| Bread, pan dulce, sweet yeast bread | 367 | 9.4 g | 56.4 g | 11.6 g |
| Bread, potato | 266 | 12.5 g | 47.1 g | 3.1 g |
| Bread, cheese | 408 | 10.4 g | 44.8 g | 20.8 g |
| Bread, multi-grain (includes whole-grain) | 265 | 13.4 g | 43.3 g | 4.2 g |
| Bread, blue corn, somiviki (Hopi) | 186 | 3.1 g | 39.8 g | 1.5 g |
| Bread, chapati or roti, plain, commercially prepared | 297 | 11.3 g | 46.4 g | 7.5 g |
| Bread, naan, plain, commercially prepared, refrigerated | 291 | 9.6 g | 50.4 g | 5.7 g |
| Bread, cinnamon | 253 | 7.1 g | 44.4 g | 5.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rolls, hamburger or hot dog, whole wheat | 269 | 12.4 g | 44.9 g | 4.4 g |
| Roll, whole wheat, hot dog bun | 269 | 12.4 g | 44.9 g | 4.4 g |
| Roll, whole wheat, hamburger bun | 269 | 12.4 g | 44.9 g | 4.4 g |
| Rolls, hamburger or hot dog, wheat/cracked wheat | 269 | 11.7 g | 47.3 g | 3.6 g |
| Roll, wheat or cracked wheat, hot dog bun | 269 | 11.7 g | 47.3 g | 3.6 g |
| Roll, wheat or cracked wheat, hamburger bun | 269 | 11.7 g | 47.3 g | 3.6 g |
| Muffin, English, rye | 259 | 8.5 g | 48.3 g | 3.3 g |
| Roll, rye | 259 | 8.5 g | 48.3 g | 3.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in bread?
100 g of bread has 254 kcal. 1 medium or regular slice (36 g): about 91 kcal. 1 cubic inch (3.2 g): about 8 kcal. 1 slice, snack-size (10 g): about 25 kcal.
Is bread high in protein?
Bread contains 12.3 g of protein per 100 g (25% of the 50 g Daily Value), or 4.4 g in 1 medium or regular slice (36 g). About 19% of its calories come from protein. Compared with other yeast breads, that is among the highest quarter (median 9.8 g).
How many carbs are in bread?
Bread has 43.1 g of total carbohydrates per 100 g, including 6 g of fiber and 4.4 g of sugars.
How much fat is in bread?
Bread contains 3.6 g of fat per 100 g, of which 0.73 g is saturated (4% of the Daily Value).
What vitamins and minerals does bread contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (47% DV), Thiamin (B1) (33% DV), Niacin (B3) (28% DV), copper (25% DV) and magnesium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in bread?
100 g contains 430 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707709. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.