EatSeeNutrition information: whole-grain bread
| Nutrient | Carbs 100 g | % RI* | 1 slice (40 g) |
|---|---|---|---|
| Energy | 252 kcal1054 kJ | 13% | 101 kcal423 kJ |
| Fat | 3.5 g | 5% | 1.4 g |
| of which saturated fatty acids | 0.7 g | 3% | 0.3 g |
| Carbs | 36.7 g | 14% | 14.7 g |
| of which sugars | 4.3 g | 5% | 1.7 g |
| Fiber | 6 g | - | 2.4 g |
| Protein | 12.5 g | 25% | 5 g |
| Salt | 1.14 g | 19% | 0.46 g |
| Water | 39 g | - | 15.6 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in whole-grain bread?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Thin slice30 g | 76 kcal | 3.8 g | 11 g | 1.1 g |
| 1 slice40 g | 101 kcal | 5 g | 14.7 g | 1.4 g |
| Thick slice55 g | 139 kcal | 6.9 g | 20.2 g | 1.9 g |
| 100 g | 252 kcal | 12.5 g | 36.7 g | 3.5 g |
Vitamins and minerals
Per 100 g, whole-grain bread is highest in vitamin B1 (35% of the RWS), phosphorus (30%), and vitamin B3 (28%). We show nutrients present at least at 2% of the RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 254 mg | 13% |
| Magnesium | 75 mg | 20% |
| Phosphorus | 212 mg | 30% |
| Iron | 2.5 mg | 18% |
| Zinc | 1.8 mg | 18% |
| Vitamin B1 (thiamin) | 0.39 mg | 35% |
| Vitamin B2 (riboflavin) | 0.17 mg | 12% |
| Vitamin B3 (niacin) | 4.4 mg | 28% |
| Vitamin B6 | 0.22 mg | 16% |
| Folate | 42 µg | 21% |
| Vitamin E | 2.7 mg | 23% |
| Vitamin K | 7.8 µg | 10% |
Not included: calcium, selenium — in the US source data, these values are affected by fortification, additives, or growing conditions, so they would be overstated for Polish equivalents.
Whole-grain bread compared with other foods
Whole-grain bread has the fewest calories per 100 g among the types of bread in our chart. Here are similar-calorie foods from the bread category (kcal per 100 g):
- Whole wheat bread252 kcal
- Rye bread259 kcal
- Multigrain bread265 kcal
- Wheat bread266 kcal
- Graham roll266 kcal
- Wheat roll293 kcal
- Wheat tortilla297 kcal
- Rye crispbread366 kcal
- Croissant406 kcal
Whole-grain bread in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500 kcal meal plan — day 6: sandwiches with red lentil and carrot spread
- 1800 kcal meal plan - day 2: beans in tomato sauce on toast
- 2000 kcal meal plan — day 3: sandwiches with roasted salmon spread
- 2500-kcal meal plan - day 4: baked toast with mozzarella, tomato, and pesto
Recipes with this ingredient
- Sandwiches with red lentil and carrot spread - about 443 kcal per serving
- Baked toast with mozzarella, tomato, and pesto - about 447 kcal per serving
- Roasted bell pepper and white bean soup - about 503 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database — “Bread, whole-wheat, commercially prepared” (NDB 18075). Polish names and servings: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.
