Calories in whole wheat bread
A slice of whole wheat bread (36 g) has 91 calories, with 4.4 g of protein, 16 g of carbohydrate and 1.3 g of fat. 100 g has 254 calories.
By Jacob Chavez-Navarro, founder of ToneUpdated
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (36 g) | 91 | 4.4 g | 16 g | 1.3 g |
| 1 thick slice (43 g) | 109 | 5.3 g | 19 g | 1.5 g |
| 100 g (100 g) | 254 | 12 g | 43 g | 3.6 g |
Nutrition facts
1 slice (36 g)
Calories 91
% Daily Value
- Fat 1.3 g
- 2%
- Saturated fat 0.3 g
- 1%
- Cholesterol 0 mg
- 0%
- Sodium 155 mg
- 7%
- Carbohydrate 16 g
- 6%
- Fiber 2.2 g
- 8%
- Sugars 1.6 g
- Protein 4.4 g
- 9%
- Calcium 59 mg
- 5%
- Iron 0.9 mg
- 5%
- Potassium 90 mg
- 2%
- Magnesium 28 mg
- 7%
How does whole wheat bread compare?
| Rice, bread and grains | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whole wheat bread | 1 slice | 91 | 4.4 g | 16 g | 1.3 g |
| White rice | 1 cup, cooked | 204 | 4.2 g | 44 g | 0.4 g |
| Brown rice | 1 cup, cooked | 240 | 4.7 g | 50 g | 2.2 g |
| Quinoa | 1 cup, cooked | 204 | 7.4 g | 36 g | 3.2 g |
| Pasta | 1 cup, cooked | 220 | 8.1 g | 43 g | 1.3 g |
| A bagel | 1 regular bagel | 277 | 11 g | 55 g | 1.4 g |
| White bread | 1 slice | 75 | 2.6 g | 14 g | 1 g |
| Sourdough bread | 1 slice | 84 | 3.3 g | 16 g | 0.8 g |
| A flour tortilla | 1 medium | 138 | 3.7 g | 22 g | 3.6 g |
How do I log whole wheat bread in Tone?
Say it the way you’d tell a friend, with how much you had. Tone knows it as “wheat bread” or “whole wheat bread”. Leave the amount out and it uses a typical portion, which you can change before it’s logged. It’s a Tone Verified food, so the record and portions were picked by a person.
Where do these numbers come from?
From the USDA’s record “Bread, whole wheat”, in the USDA Food and Nutrient Database for Dietary Studies (FNDDS). Daily Values are the FDA’s for adults. Burn times use the 2024 Compendium of Physical Activities and count everything burned during the activity, including what your body would burn at rest anyway. Cooking, brand and size change the numbers, so treat them as typical rather than exact.
Sources
About the author
Jacob is a product designer and the founder of Tone. Before Tone, he co-founded Boba, an AI-native trading app, as its chief product officer, and designed products at Decrypt.
For healthy adults, for information only, and not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition or a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
