Calories in Whole Wheat Bread
Whole Wheat Bread has about 81 calories per 1 slice (32 g), or 252 kcal per 100 g. That serving gives you 4 g protein, 13.7 g carbs and 1.1 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Bread, whole-wheat, commercially prepared).
| Nutrient | Per 100 g | 1 slice (32 g) | 2 slices (64 g) |
|---|---|---|---|
| Calories | 252 kcal | 81 kcal | 161 kcal |
| Protein | 12.4 g | 4 g | 7.9 g |
| Carbohydrates | 42.7 g | 13.7 g | 27.3 g |
| Fat | 3.5 g | 1.1 g | 2.2 g |
| Fiber | 6 g | 1.9 g | 3.8 g |
| Sugar | 4.3 g | 1.4 g | 2.8 g |
| Sodium | 455 mg | 146 mg | 291 mg |
About Whole Wheat Bread
A slice of whole-wheat bread is about 80 kcal with 2 g fibre and 4 g protein. Two slices are roughly equal to one and a half rotis.
Tip: Bread calories are predictable; it is the butter, cheese and mayonnaise between the slices that vary.
Burn off 81 kcal
Rough estimates for a 70 kg adult.
- Brisk walking18 min
- Running7 min
- Cycling10 min
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Portion sizes are where calorie counts go wrong. Take a photo of your whole wheat bread and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in whole wheat bread?+
About 81 kcal per 1 slice (32 g), or 252 kcal per 100 g. Similar calories to white bread with more fibre.
How many calories in 2 slices of whole wheat bread?+
2 slices (64 g) is roughly 161 kcal with 7.9 g protein, 27.3 g carbs and 2.2 g fat.
Is whole wheat bread high in protein?+
Yes — 1 slice gives about 4 g protein for 81 kcal, which is 20% of its calories from protein.
Is whole wheat bread good for weight loss?+
Whole Wheat Bread is calorie-dense (252 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.