Calories in Bread, 100% whole wheat, commercial
Generic food Bread and Baked Goods
Bread, 100% whole wheat, commercial contains 261 kcal per 100 g.
Roughly 68% of its calories come from carbohydrates, with 20% from protein and 12% from fat (estimated with general energy factors).
That is less energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.
100 g provides 80% of the Daily Value for manganese, 32% of the Daily Value for Niacin (B3) and 28% of the Daily Value for copper.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 261 kcal | |
| Total fat M | 3.5 g | 4% |
| Saturated fat M | 0.8 g | 4% |
| Trans fat M | 0.003 g | |
| Sodium M | 408 mg | 18% |
| Total carbohydrates C | 44.5 g | 16% |
| Dietary fiber M | 5.9 g | 21% |
| Total sugars M | 5.7 g | |
| Protein C | 12.9 g | 26% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E M | 0.44 mg | 3% |
| Thiamin (B1) M | 0.28 mg | 23% |
| Riboflavin (B2) M | 0.16 mg | 12% |
| Niacin (B3) M | 5.2 mg | 32% |
| Pantothenic acid (B5) M | 0.41 mg | 8% |
| Vitamin B6 M | 0.12 mg | 7% |
| Biotin (B7) M | 4.9 µg | 16% |
| Folate (B9) M | 58.2 µg | 15% |
| Calcium M | 132 mg | 10% |
| Iron M | 2.8 mg | 15% |
| Magnesium M | 72.9 mg | 17% |
| Phosphorus M | 198 mg | 16% |
| Potassium M | 203 mg | 4% |
| Zinc M | 1.7 mg | 16% |
| Copper M | 0.25 mg | 28% |
| Manganese M | 1.8 mg | 80% |
% 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 20%
- Carbohydrates 68%
- Fat 12%
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
- Protein12.9 gin the top quarter of baked products (median 6.7 g)
- Fiber5.9 gin the top quarter of baked products (median 2.4 g)
- Sugars5.7 gbelow the median for baked products (median 9.5 g)
- Fat3.5 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0.8 gin the lowest quarter of baked products (median 2.6 g)
- Sodium408 mgbelow the median for baked products (median 433 mg)
- Protein per 100 kcal4.9 gprotein density, useful for comparing foods with different calorie levels
- Water37 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat M | 0.64 g |
|---|---|
| Polyunsaturated fat M | 1.8 g |
Sugars and starch (6)
| Starch M | 30 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 1.6 g |
| Fructose M | 2.2 g |
| Lactose M | 0 g |
| Maltose M | 1.9 g |
Amino acids (19)
| Tryptophan M | 0.12 g |
|---|---|
| Threonine M | 0.35 g |
| Isoleucine M | 0.42 g |
| Leucine M | 0.82 g |
| Lysine M | 0.25 g |
| Methionine M | 0.21 g |
| Phenylalanine M | 0.61 g |
| Tyrosine M | 0.3 g |
| Valine M | 0.49 g |
| Arginine M | 0.48 g |
| Histidine M | 0.26 g |
| Alanine M | 0.4 g |
| Aspartic acid M | 0.55 g |
| Glutamic acid M | 3.7 g |
| Glycine M | 0.47 g |
| Proline M | 1.5 g |
| Serine M | 0.58 g |
| Hydroxyproline M | 0 g |
| Cysteine M | 0.29 g |
Individual fatty acids (52)
| Linoleic acid (omega-6, 18:2) M | 1.6 g |
|---|---|
| SFA 4:0 M | 0.005 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.001 g |
| SFA 12:0 M | 0.002 g |
| SFA 14:0 M | 0.005 g |
| SFA 16:0 M | 0.49 g |
| SFA 18:0 M | 0.28 g |
| SFA 20:0 M | 0.008 g |
| MUFA 18:1 M | 0.6 g |
| PUFA 18:3 M | 0.16 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.008 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.017 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.018 g |
| TFA 14:1 t M | 0 g |
| SFA 15:0 M | 0.004 g |
| SFA 17:0 M | 0.004 g |
| SFA 24:0 M | 0.004 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0.004 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.002 g |
| MUFA 15:1 M | 0 g |
| PUFA 22:2 M | 0 g |
| SFA 11:0 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0.002 g |
| PUFA 20:3 n-9 M | 0 g |
| SFA 5:0 M | 0 g |
| SFA 7:0 M | 0 g |
| SFA 9:0 M | 0 g |
| SFA 21:0 M | 0 g |
| SFA 23:0 M | 0 g |
| MUFA 12:1 M | 0 g |
| TFA 20:1 t M | 0 g |
| MUFA 22:1 n-9 M | 0 g |
| MUFA 22:1 n-11 M | 0 g |
| TFA 18:2 t M | 0.002 g |
| TFA 18:3 t M | 0 g |
| PUFA 22:3 M | 0 g |
| PUFA 20:5c M | 0.004 g |
| PUFA 22:5 c M | 0 g |
| PUFA 22:6 c M | 0 g |
| PUFA 20:2 c M | 0.001 g |
Carotenoids (6)
| Vitamin D (D2 + D3), International Units C | 0 IU |
|---|---|
| Vitamin D2 (ergocalciferol) M | 0 µg |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Tocopherol, beta M | 0.24 mg |
| Tocopherol, gamma M | 1.4 mg |
| Tocopherol, delta M | 0.46 mg |
Other components (4)
| Water M | 37 g |
|---|---|
| Nitrogen M | 2.1 g |
| Ash M | 2.1 g |
| Vitamin E M | 2.5 mg |
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 |
|---|---|---|---|---|
| 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, whole wheat | 269 | 12.4 g | 44.9 g | 4.4 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 |
| Rolls, hamburger or hot dog, wheat/cracked wheat | 269 | 11.7 g | 47.3 g | 3.6 g |
| Bagels, wheat | 250 | 10.2 g | 48.9 g | 1.5 g |
| Bagel, whole wheat | 250 | 10.2 g | 48.9 g | 1.5 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 261 kcal.
Is bread high in protein?
Bread contains 12.9 g of protein per 100 g (26% of the 50 g Daily Value). About 20% of its calories come from protein. Compared with other baked products, that is among the highest quarter (median 6.7 g).
How many carbs are in bread?
Bread has 44.5 g of total carbohydrates per 100 g, including 5.9 g of fiber and 5.7 g of sugars.
How much fat is in bread?
Bread contains 3.5 g of fat per 100 g, of which 0.8 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 manganese (80% DV), Niacin (B3) (32% DV), copper (28% DV), Thiamin (B1) (23% DV) and magnesium (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in bread?
100 g contains 408 mg of sodium, 18% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 30, 2026. 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: Foundation Foods, record 2758994. License: CC0 1.0 (U.S. public domain). Source record dated April 30, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.