Whole-wheat Bread

Q: How many calories in slice of whole-wheat bread?

About 128 calories, with roughly 3.9g of protein. slice weighs about 42g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

305

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.5 oz

Calories

128

Protein

3.9g

Carbs

23.7g

Fat

2.5g

Protein 12% Carbs 72% Fat 17%

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Whole-wheat Bread: 305 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 305 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry whole-wheat bread becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber6.7 g24%

Sugar4.22 g—

Saturated fat0.874 g4%

Cholesterol0 mg0%

Sodium381 mg17%

Potassium345 mg7%

Calcium36 mg3%

Iron3.4 mg19%

Magnesium89 mg21%

Zinc1.65 mg15%

Vitamin C0 mg0%

Vitamin E0.84 mg6%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.197 mg12%

Vitamin B120 mcg0%

Folate67 mcg17%

Niacin3.941 mg25%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bread

18 fewer calories per 100g.

Cal287 Protein9.5 g Fat6 g

Bagel

27 fewer calories per 100g · -4g fat.

Cal278 Protein10.6 g Fat2.1 g

Bagel

31 fewer calories per 100g · -4g fat.

Cal274 Protein9.8 g Fat1.7 g

Common questions

The stuff people actually ask.

How many calories in slice of whole-wheat bread?

About 128 calories, with roughly 3.9g of protein. slice weighs about 42g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry whole-wheat bread is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is whole-wheat bread actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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