Nutrition for Whole Wheat Bread

Calories, Protein, Vitamins and More


image of whole wheat bread source

Whole Wheat Bread Nutrition Summary

One slice of whole wheat bread (26 grams or 0.92 oz) contains 69 calories and 3.5 grams of protein. Whole wheat bread consist of 37% water, 43% carbohydrates, 13% protein, and 4% fat.

Whole wheat bread is an excellent source of a few nutrients, including calcium and potassium. It also contains significant amounts of dietary fiber, magnesium, phosphorus, selenium and manganese.

In one slice of whole wheat bread:

  • Calories: 69
  • Protein: 3.5 g
  • Sugar: 1.7 g
  • Dietary fiber: 1.9 g
  • Fat: 1.1 g, (Saturated: 0.2 g)
  • Sodium: 99.1 mg
There is no significant amounts of cholesterol in whole wheat bread.

See the Whole Wheat Bread Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Bread, multi-grain.

Calories in Whole Wheat Bread

Whole wheat bread has 69 calories per slice or 265 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

65 percent of calories in whole wheat bread are from carbohydrates, 20% of calories are from protein and 14% of calories are from fat.

Calories from Carbs

The majority, or 65% of the calories in whole wheat bread are from carbohydrates. The carbs in whole wheat bread are mostly in the form of dietary fiber, sugar and starch (18%, 17% and 65%). An excellent high-fiber food, a single slice of whole wheat bread contains 8% of recommended daily values or 1.9 grams of dietary fiber.

  • Dietary fiber: 1.9 g
  • Sugar: 1.7 g
  • Starch: 6.7 g

Calories from Fat

About 14% the calories in whole wheat bread are from fat. Whole wheat bread has a moderate amount of total fat, with 1.1 grams per slice. It also is cholestrol free. Most of the fat in whole wheat bread are healthier unsaturated fats:

  • Total fat: 1.1 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholestrol in whole wheat bread.

Omega-6 in Whole Wheat Bread

A good source of omega-6 fatty acids, every slice of whole wheat bread contains a total of 0.4 grams of omega-6. In addition, a large portion of the omega-6 in whole wheat bread comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.43 g

Calories Similar to Whole Wheat Bread

Some other baked goods with similar calories to whole wheat bread by weight:

Protein in Whole Wheat Bread

An excellent source of protein, a single slice of whole wheat bread contains 7% of recommended daily values or 3.5 grams of protein. In addition, whole wheat bread contains significant amounts of all 9 essential amino acids.

  • Protein: 3.47 g
  • Tryptophan: 0.03 g
  • Threonine: 0.07 g
  • Isoleucine: 0.08 g
  • Leucine: 0.14 g
  • Lysine: 0.08 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.1 g
  • Valine: 0.1 g
  • Histidine: 0.05 g

Protein Similar to Whole Wheat Bread

Some other baked goods with similar amounts of protein to whole wheat bread by weight:

Vitamins and Minerals in Whole Wheat Bread

An good source of nutrients, whole wheat bread contains abundant amounts of calcium and potassium. In fact, a single slice of whole wheat bread contains 3% of recommended daily values or 26.8 mg of calcium.

Vitamins in whole wheat bread (1 slice):
  • Thiamin: 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 1.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: < 0.1 mg
  • Vitamin e: 0.1 mg
  • Folate: 19.5 ug
  • Vitamin k: 0.4 ug
Minerals in whole wheat bread (1 slice):
  • Calcium: 26.8 mg
  • Potassium: 59.8 mg
  • Iron: 0.7 mg
  • Magnesium: 20.3 mg
  • Zinc: 0.4 mg
  • Selenium: 8.6 ug
  • Phosphorus: 59.3 mg
  • Copper: 0.1 mg
  • Manganese: 0.5 mg
  • Choline: 5.7 mg
There is no significant amounts of vitamin a, pantothenic acid or vitamin b12 in whole wheat bread.

Similar to Whole Wheat Bread for Calcium

Here are some other baked goods with similarly abundant amounts of calcium to whole wheat bread:

Flavonoids and Carotenoids in Whole Wheat Bread [3]

Whole wheat bread contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one slice of whole wheat bread:

  • lutein + zeaxanthin: 24 ug

Whole Wheat Bread Nutrition Chart

Whole Wheat Bread:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
Vitamin K
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
zinc
MG %
Water G
phosphorus
MG %
selenium
UG %
copper
MG %
manganese
MG %
Starch G
choline
MG %
sodium
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Whole Wheat Bread in Cooking

Whole wheat bread is in the top 25% most popular ingredients for recipes. Most recipes call for 2 or 4 slices of whole wheat bread.


get Nutrition for food