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Whole Wheat Bread Nutrition Facts: Is Whole Wheat Bread Good for You?
Commercially prepared whole wheat bread is a significant source of dietary fiber, protein, and several essential minerals and B vitamins. A 100-gram portion provides 21% of the daily value for fiber and 25% for protein. It also contains sodium, providing 20% of the daily value. Whether it is a healthy choice depends on the portion size and how it fits into your overall diet.
Per 100 g · Bread, whole-wheat, commercially prepared
What stands out in whole wheat bread
- High in dietary fiber. A 100-gram serving of whole wheat bread contains 6 grams of dietary fiber, which is 21% of the recommended daily value (DV).
- Source of protein. This bread is high in protein, supplying 12.4 grams per 100 grams. This amount meets 25% of the daily value.
- High in key minerals. Whole wheat bread is high in manganese (95% DV), selenium (47% DV), and copper (25% DV). It is also a good source of magnesium, phosphorus, zinc, iron, and calcium.
- Source of B vitamins. A 100-gram serving is high in thiamin (B1) at 33% of the DV and niacin (B3) at 28% of the DV. It is also a good source of riboflavin (B2) and vitamin B6.
What to keep in mind
- A 100-gram serving of commercially prepared whole wheat bread contains 455 mg of sodium, which is 20% of the daily value. The total sugar content is 4.3 grams per 100 grams.
Whole Wheat Bread nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 252 kcal | – |
| Protein | 12.4 g | 25% |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Monounsaturated fat | 0.62 g | – |
| Polyunsaturated fat | 1.6 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 42.7 g | 16% |
| Dietary fiber | 6 g | 21% |
| Total sugars | 4.3 g | – |
| Water | 39 g | – |
| Sodium | 455 mg | 20% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 254 mg | 5% |
| Calcium | 161 mg | 12% |
| Iron | 2.5 mg | 14% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 212 mg | 17% |
| Zinc | 1.8 mg | 16% |
| Copper | 0.23 mg | 25% |
| Manganese | 2.2 mg | 95% |
| Selenium | 25.7 mcg | 47% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 7.8 mcg | 6% |
| Thiamin (B1) | 0.39 mg | 33% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 4.4 mg | 28% |
| Vitamin B6 | 0.21 mg | 13% |
| Folate (DFE) | 42 mcg | 10% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 27.2 mg | 5% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Whole Wheat Bread by portion
The nutrition values for a typical serving are smaller than for the 100-gram reference amount. According to the USDA data, one slice (32 grams) of commercially prepared whole wheat bread has 81 calories, 4 grams of protein, and 1.9 grams of dietary fiber. A 1-ounce portion (28 grams) provides 71 calories, 3.5 grams of protein, and 1.7 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 slice | 32 g | 81 | 4 g | 13.7 g | 1.9 g | 1.1 g |
| 1 oz | 28 g | 71 | 3.5 g | 12.1 g | 1.7 g | 1 g |
How whole wheat bread compares with other grain foods
Among 18 grain foods on this site, commercially prepared whole wheat bread ranks third highest for protein, dietary fiber, magnesium, and zinc. Compared to similar breads per 100 grams, it has more protein (12.4 g vs 8.8 g) and over twice the fiber (6 g vs 2.7 g) than white bread. It also contains more fiber than rye bread (5.8 g), sourdough bread (2.2 g), and bagels (1.6 g) for slightly fewer calories. Its sodium content ranks 5th highest among the grain foods listed.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Whole Wheat Bread | 252 | 12.4 g | 42.7 g | 6 g | 3.5 g |
| Rye Bread | 259 | 8.5 g | 48.3 g | 5.8 g | 3.3 g |
| Bagel | 264 | 10.6 g | 52.4 g | 1.6 g | 1.3 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
Quick answers
How many calories are in a slice of whole wheat bread?
One slice (32 grams) of commercially prepared whole wheat bread contains 81 calories.
How much protein is in whole wheat bread?
A 100-gram serving of whole wheat bread has 12.4 grams of protein. A single slice contains 4 grams.
How much fiber and sugar are in whole wheat bread?
A single 32-gram slice has 1.9 grams of dietary fiber and 1.4 grams of total sugars. A 100-gram serving contains 6 grams of fiber and 4.3 grams of sugars.
When to talk to a doctor or dietitian
- Whole Wheat Bread contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 455 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how whole wheat bread fits your situation.
Last updated October 21, 2026