Whole Wheat Bread Nutrition Facts: Calories, Macros & Health Benefits

Summary: One slice (43g) of whole wheat bread contains 109 calories, 5.3g protein, 18.6g carbs, and 1.5g fat. Whole Wheat Bread is a good source of essential vitamins and minerals.

How Many Calories Are in Whole Wheat Bread?

One slice (43g) of whole wheat bread contains 109 calories. Here’s the complete nutrition breakdown:

Whole Wheat Bread Nutrition Facts & Health Benefits

Is Whole Wheat Bread Good for You?

Yes, whole wheat bread is a nutritious choice. One slice (43g) provides 5.3g of protein (11% DV), 2.6g of fiber (9% DV), and contains no cholesterol, making it a heart-healthy carbohydrate source that supports digestive and muscle health.

Key Health Benefits of Whole Wheat Bread

• High in Fiber for Digestive Health: Each slice contains 2.6g of dietary fiber, which supports healthy digestion, regular bowel movements, and may help maintain stable blood sugar levels according to nutrition science consensus.

• Excellent Protein Source: Whole wheat bread delivers 5.3g of protein per slice—more than many refined grain breads—making it useful for muscle maintenance and satiety throughout the day.

• Rich in B Vitamins and Minerals: One slice provides folate (5% DV), vitamin B6 (5% DV), magnesium (8% DV), iron (7% DV), and zinc (7% DV), all essential for energy metabolism, immune function, and bone health.

• Low in Fat and Cholesterol-Free: With only 1.5g total fat per slice and zero cholesterol, whole wheat bread fits well into heart-healthy dietary patterns recommended by nutrition guidelines.

• Moderate Calorie Content: At 109 calories per slice, whole wheat bread provides a calorie-controlled option for weight management when portion-controlled as part of a balanced diet.

Whole Wheat Bread vs White Bread

Whole wheat bread significantly outperforms refined white bread nutritionally. Whole wheat retains the bran and germ, preserving fiber, minerals, and B vitamins that are removed during white bread processing. While both contain similar calorie counts, whole wheat provides substantially more fiber and protein, supporting better digestive health and satiety.

Frequently Asked Questions

How many calories are in whole wheat bread?

One slice of whole wheat bread contains 109 calories, making it a moderate-calorie option suitable for most balanced diets.

Is whole wheat bread good for weight loss?

Yes, whole wheat bread can support weight loss goals due to its 2.6g fiber content per slice, which promotes satiety and reduces overall calorie intake when consumed in appropriate portions.

Does whole wheat bread contain gluten?

Traditional whole wheat bread contains gluten naturally, as gluten is a protein found in wheat grains; however, gluten-free whole grain alternatives are available for those with celiac disease or gluten sensitivity.

What nutrients make whole wheat bread healthy?

Whole wheat bread is nutrient-dense, providing fiber (9% DV), protein (11% DV), magnesium (8% DV), iron (7% DV), and B vitamins that support digestive health, energy production, and immune function.

Can whole wheat bread help with blood sugar control?

The 2.6g of dietary fiber in each slice of whole wheat bread may help moderate blood sugar spikes compared to refined white bread, though individual responses vary based on overall diet composition.

How to Track Whole Wheat Bread Nutrition with Gram

The Gram app makes tracking whole wheat bread nutrition simple and accurate using AI food recognition—just photograph your slice and get instant nutrient data. View detailed breakdowns of protein, fiber, minerals, and vitamins to understand how whole wheat bread fits into your daily nutritional goals and dietary patterns.

Nutrition data sourced from USDA FoodData Central. Track whole wheat bread and thousands of other foods with the Gram app.