Foods · Comparisons
Whole-wheat bread vs White bread: calories and nutrition compared
The short answer
Gram for gram, there are about 15% more calories in white bread than in whole-wheat bread. Per 100 g: whole-wheat bread ≈252 calories, white bread ≈290. In a typical portion, 1 slice of whole-wheat bread is about 81 calories and 1 cup, crumbs of white bread about 131.
Side by side, per 100 g
| Per 100 g | Whole-wheat bread | White bread |
|---|---|---|
| Calories | 252 kcal | 290 kcal |
| Protein | 12.5 g | 9 g |
| Carbohydrate | 42.7 g | 54.5 g |
| of which sugars | 4.3 g | 6.2 g |
| Fibre | 6 g | 2.9 g |
| Fat | 3.5 g | 4 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Whole-wheat bread | 1 slice | 32 g | 81 | 4 g |
| White bread | 1 cup, crumbs | 45 g | 131 | 4.1 g |
Protein per 100 calories
Per 100 calories: about 4.9 g of protein in whole-wheat bread, about 3.1 g in white bread.
Which one to pick
- Fewer calories per bite: Whole-wheat bread.
- More protein per calorie: Whole-wheat bread.
- More fiber: Whole-wheat bread.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Whole-wheat bread (FDC 172688), White bread (FDC 174925).
Full nutrition pages: Whole-wheat bread · White bread