Calories in Whole-wheat bread
Generic food Bread and Baked Goods
Whole-wheat bread contains 252 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 71 kcal.
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 95% of the Daily Value for manganese, 47% of the Daily Value for selenium and 33% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 252 kcal | |
| Total fat M | 3.5 g | 4% |
| Saturated fat C | 0.72 g | 4% |
| Trans fat C | 0.02 g | |
| Cholesterol C | 0 mg | 0% |
| Sodium M | 455 mg | 20% |
| Total carbohydrates C | 42.7 g | 16% |
| Dietary fiber M | 6 g | 21% |
| Total sugars M | 4.3 g | |
| Protein M | 12.5 g | 25% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E M | 2.7 mg | 18% |
| Vitamin K M | 7.8 µg | 7% |
| Thiamin (B1) M | 0.39 mg | 33% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 4.4 mg | 28% |
| Pantothenic acid (B5) M | 0.65 mg | 13% |
| Vitamin B6 M | 0.22 mg | 13% |
| Folate (B9) C | 42 µg | 11% |
| Vitamin B12 C | 0 µg | 0% |
| Choline ? | 27.2 mg | 5% |
| Calcium M | 161 mg | 12% |
| Iron M | 2.5 mg | 14% |
| Magnesium M | 75 mg | 18% |
| Phosphorus M | 212 mg | 17% |
| Potassium M | 254 mg | 5% |
| Zinc M | 1.8 mg | 16% |
| Copper M | 0.23 mg | 25% |
| Manganese M | 2.2 mg | 95% |
| Selenium M | 25.7 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 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
- Protein12.5 gin the top quarter of baked products (median 6.7 g)
- Fiber6 gin the top quarter of baked products (median 2.4 g)
- Sugars4.3 gbelow the median for baked products (median 9.5 g)
- Fat3.5 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0.72 gin the lowest quarter of baked products (median 2.6 g)
- Sodium455 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal4.9 gprotein density, useful for comparing foods with different calorie levels
- Water39 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 |
Sugars and starch (7)
| Starch M | 28.7 g |
|---|---|
| Sucrose M | 0.03 g |
| Glucose M | 1.1 g |
| Fructose M | 2.2 g |
| Lactose M | 0.01 g |
| Maltose M | 1 g |
| Galactose M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.14 g |
| Linoleic acid (omega-6, 18:2) ? | 1.4 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0.002 g |
| SFA 10:0 M | 0.008 g |
| SFA 12:0 M | 0.012 g |
| SFA 14:0 M | 0.008 g |
| SFA 16:0 M | 0.44 g |
| SFA 18:0 M | 0.23 g |
| SFA 20:0 M | 0.007 g |
| MUFA 18:1 ? | 0.58 g |
| PUFA 18:3 ? | 0.14 g |
| PUFA 20:4 M | 0.004 g |
| SFA 22:0 M | 0.007 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.016 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.017 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.003 g |
| SFA 17:0 M | 0.003 g |
| SFA 24:0 M | 0.004 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.015 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.005 g |
| PUFA 18:2 CLAs M | 0.001 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.016 g |
| MUFA 18:1 c M | 0.57 g |
| PUFA 18:2 n-6 c,c M | 1.4 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.002 g |
| MUFA 17:1 M | 0.002 g |
| PUFA 20:3 ? | 0.001 g |
| Fatty acids, total trans-monoenoic C | 0.015 g |
| Fatty acids, total trans-polyenoic C | 0.005 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0.001 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 87 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta M | 0.25 mg |
| Tocopherol, gamma M | 0.89 mg |
| Tocopherol, delta M | 0.28 mg |
| Tocotrienol, alpha M | 0.45 mg |
| Tocotrienol, beta M | 1.3 mg |
| Tocotrienol, gamma M | 0.42 mg |
| Tocotrienol, delta M | 0.21 mg |
Other components (13)
| Water M | 39 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash M | 2.3 g |
| Theobromine C | 0 mg |
| Energy C | 1,055 kJ |
| Vitamin A, IU C | 3 IU |
| Vitamin K (Dihydrophylloquinone) M | 0.6 µg |
| Folic acid C | 0 µg |
| Folate, food C | 42 µg |
| Betaine M | 127 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Whole-wheat 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.
Compare: White bread vs Whole-wheat bread
Frequently asked questions
How many calories are in whole-wheat bread?
100 g of whole-wheat bread has 252 kcal. 1 oz (28.4 g): about 71 kcal. 1 slice (32 g): about 81 kcal.
Is whole-wheat bread high in protein?
Whole-wheat bread contains 12.5 g of protein per 100 g (25% of the 50 g Daily Value), or 3.5 g in 1 oz (28.4 g). 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 whole-wheat bread?
Whole-wheat bread has 42.7 g of total carbohydrates per 100 g, including 6 g of fiber and 4.3 g of sugars.
How much fat is in whole-wheat bread?
Whole-wheat bread contains 3.5 g of fat per 100 g, of which 0.72 g is saturated (4% of the Daily Value).
What vitamins and minerals does whole-wheat bread contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (95% DV), selenium (47% DV), Thiamin (B1) (33% DV), Niacin (B3) (28% DV) and copper (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in whole-wheat bread?
100 g contains 455 mg of sodium, 20% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 172688. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Bread, whole-wheat, commercially prepared". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.