Calories in whole wheat bread (whole wheat)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of whole wheat bread (whole wheat) contains 252 kcal, with 12.5 g of protein, 42.7 g of carbohydrate and 3.5 g of fat.
A typical serving — 1 slice, about 32 g — is roughly 81 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 slice (32 g) |
|---|---|---|
| Calories | 252 kcal | 81 kcal |
| Protein | 12.5 g | 4 g |
| Carbohydrates | 42.7 g | 13.7 g |
| Sugars | 4.3 g | 1.4 g |
| Fibre | 6 g | 1.9 g |
| Fat | 3.5 g | 1.1 g |
| Saturated fat | 0.7 g | 0.2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 455 mg | 146 mg |
| Potassium | 254 mg | 81 mg |
| Calcium | 161 mg | 52 mg |
| Iron | 2.5 mg | 0.8 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 39 g | 13 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 slice | 32 g | 81 | 4 g | 13.7 g | 1.1 g |
Photograph it instead of looking it up
Wellix identifies whole wheat bread on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 63 | 3.1 g | 10.7 g | 0.9 g |
| 50 g | 126 | 6.2 g | 21.4 g | 1.8 g |
| 100 g | 252 | 12.5 g | 42.7 g | 3.5 g |
| 150 g | 378 | 18.7 g | 64.1 g | 5.3 g |
| 200 g | 504 | 24.9 g | 85.4 g | 7 g |
| 250 g | 630 | 31.1 g | 106.8 g | 8.8 g |
| 300 g | 756 | 37.4 g | 128.1 g | 10.5 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For whole wheat bread (whole wheat) the split is:
- Protein: 12.5 g × 4 = 50 kcal — 20% of calories
- Carbohydrates: 42.7 g × 4 = 171 kcal — 68% of calories
- Fat: 3.5 g × 9 = 32 kcal — 12% of calories
- Most of the energy in whole wheat bread (whole wheat) comes from carbohydrate (68% of calories).
- It provides 6 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 80 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| White bread (white) | 266 | 8.9 g | 49.4 g | 3.3 g |
| Whole wheat bread (whole wheat)this page | 252 | 12.5 g | 42.7 g | 3.5 g |
| Rye bread (rye) | 259 | 8.5 g | 48.3 g | 3.3 g |
| Sourdough bread (sourdough) | 272 | 10.8 g | 51.9 g | 2.4 g |
| Multigrain bread (multigrain) | 265 | 13.4 g | 43.3 g | 4.2 g |
| Pita bread (pita) | 275 | 9.1 g | 55.7 g | 1.2 g |
| Naan (naan) | 291 | 9.6 g | 50.4 g | 5.7 g |
| Bagel (plain) | 264 | 10.6 g | 52.4 g | 1.3 g |
What actually changes the number
Whole wheat bread is 252 kcal per 100 g, about 5% less than white — a slice is roughly 80 kcal. The benefit is fibre (nearly three times as much); the calorie difference is negligible.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of whole wheat bread as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Grains, rice, pasta and bread →
Frequently asked questions
How many calories are in 100 g of whole wheat bread?
100 g of whole wheat bread (whole wheat) contains 252 kcal (12.5 g protein, 42.7 g carbohydrate, 3.5 g fat), according to USDA reference data.
How many calories are in a serving of whole wheat bread?
A typical serving of whole wheat bread — 1 slice, about 32 g — has roughly 81 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in whole wheat bread?
Whole wheat bread (whole wheat): 12.5 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of whole wheat bread equals 200 kcal?
At 252 kcal per 100 g, about 80 g of whole wheat bread equals 200 kcal.
Can I track whole wheat bread by taking a photo?
Yes. A photo calorie app like Wellix identifies whole wheat bread on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 172688: "Bread, whole-wheat, commercially prepared". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies whole wheat bread on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
