Foods · Bread and baked goods
Calories in whole-wheat bread
Whole-wheat bread: about 252 calories per 100 g. A portion of 1 slice (32 g) has about 81 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 252 | 12.5 g | 42.7 g | 3.5 g |
| 1 slice | 32 g | 81 | 4 g | 13.7 g | 1.1 g |
| 1 oz | 28 g | 72 | 3.5 g | 12.1 g | 1 g |
Where the calories come from
- Protein 20%
- Carbs 68%
- Fat 12%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 252 kcal |
| Protein | 12.5 g |
| Carbohydrate | 42.7 g |
| of which sugars | 4.3 g |
| Fibre | 6 g |
| Fat | 3.5 g |
| of which saturated | 0.7 g |
| Cholesterol | 0 mg |
| Sodium | 455 mg |
| Potassium | 254 mg |
| Calcium | 161 mg |
| Iron | 2.5 mg |
| Water | 39 g |
How it compares with other bread and baked goods
Among the 12 bread and baked goods listed on this site, whole-wheat bread ranks number 2 from the lowest in calories per 100 g, and number 1 from the highest in protein per 100 g.
Fewer calories per 100 g
- Pancakes 227 cal
More calories per 100 g
- Bagel 264 cal
- Pita bread 275 cal
- White bread 290 cal
What 81 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of whole-wheat bread (1 slice, 81 calories) equals about 18 minutes of walking or 8 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Bread, whole-wheat, commercially prepared”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in whole-wheat bread (1 slice)?
About 81 calories (≈). That is 1 slice (32 g) of whole-wheat bread, using the USDA reference value of 252 calories per 100 g.
How many calories are in 100 grams of whole-wheat bread?
About 252 calories (≈). One ounce (28 g) is about 71 calories.
How much protein is in whole-wheat bread?
12.5 g per 100 g, and about 20% of its calories come from protein (≈). A portion of 1 slice has about 4 g.
Source
- USDA FoodData Central, SR Legacy: Bread, whole-wheat, commercially prepared (FDC ID 172688)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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