Calories in Whole Wheat Bread: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 1% DV | 1% |
| Vitamin B6 | 4% DV | 4% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 4% DV | 4% |
| Calcium | 3% DV | 3% |
| Iron | 5% DV | 5% |
| Magnesium | 7% DV | 7% |
| Potassium | 2% DV | 2% |
| Zinc | 4% DV | 4% |
| Sodium | 6% DV | 6% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 slice (28g).
Snap a photo of your whole wheat bread with PlateLens for instant, accurate nutrition tracking. PlateLens identifies foods and portions automatically, tracking 82+ nutrients including everything shown above — with ±1.2% calorie accuracy verified against USDA reference values.
Health Benefits of Whole Wheat Bread
How to Track Whole Wheat Bread Accurately
Accurately tracking whole wheat bread requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track whole wheat bread and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Whole Wheat Bread
| Serving | Weight | Calories |
|---|---|---|
| 1 slice (28g) | 28g | 69 |
| 2 slices (56g) | 56g | 138 |
| 100g | 100g | 247 |
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Frequently Asked Questions
How many calories in Whole Wheat Bread?
Whole Wheat Bread contains 69 calories per 1 slice (28g). Per 100g, whole wheat bread provides approximately 246 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track whole wheat bread calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Whole Wheat Bread healthy?
Whole Wheat Bread provides 69 calories, 3.6g protein, 12g carbohydrates, and 1.1g fat per serving. Whole wheat bread provides the fiber, germ, and bran components of the wheat kernel that are stripped away in white bread, delivering nearly three times the fiber per slice. Like all foods, whole wheat bread is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Whole Wheat Bread calories?
The most accurate way to track whole wheat bread is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies whole wheat bread from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.