Whole wheat bread vs White bread: nutrition comparison
Per 100 g · commercial, baked vs commercial, baked
Per 100 g, whole wheat bread has 254 kcal and 12.3 g protein, while white bread has 270 kcal and 9.4 g protein. Whole wheat bread is the lighter option by 16 kcal. Whole wheat bread delivers more protein (2.9 g more per 100 g). Whole wheat bread is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Whole wheat bread | White bread | Difference | |
|---|---|---|---|
| Calories | 254 kcal | 270 kcal | −16 kcal (6%) |
| Protein | 12.3 g | 9.4 g | +2.9 g (31%) |
| Carbohydrate | 43.1 g | 49.2 g | −6.1 g (12%) |
| Fat | 3.5 g | 3.3 g | +0.2 g (6%) |
| Fiber | 6 g | 2.3 g | +3.7 g (161%) |
| Sugar | 5.6 g | 5.7 g | −0.1 g (2%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: White bread is higher (270 vs 254 kcal).
- Protein: Whole wheat bread leads with 12.3 g vs 9.4 g. That is 4.8 g/100 kcal for whole wheat bread and 3.5 g/100 kcal for white bread.
- Fiber: Whole wheat bread provides more (6 g vs 2.3 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, whole wheat bread or white bread?
White bread has more — 270 kcal vs 254 kcal per 100 g, a difference of 16 kcal.
Which has more protein, whole wheat bread or white bread?
Whole wheat bread has more protein: 12.3 g vs 9.4 g per 100 g.
Is whole wheat bread healthier than white bread?
"Healthier" depends on your goals. Per 100 g, whole wheat bread has 254 kcal and 12.3 g protein, while white bread has 270 kcal and 9.4 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14