Whole wheat bread nutrition facts
Grains & starches · Commercial, baked · per 100 g
Whole wheat bread (commercial, baked) contains 254 kcal per 100 g, with 12.3 g protein, 43.1 g carbohydrate (of which 5.6 g sugar), 3.5 g fat and 6 g fiber. That works out to about 4.8 g of protein per 100 kcal, and its energy density is moderate (150–300 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 254 kcal |
| Protein | 12.3 g |
| Carbohydrate | 43.1 g |
| Fat | 3.5 g |
| Fiber | 6 g |
| Sugar | 5.6 g |
| Sodium | 450 mg |
| Iron | 2.5 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: whole wheat bread is moderate (150–300 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 4.8 g/100 kcal. Fiber (6 g per 100 g) supports digestion and satiety, while the sugar figure (5.6 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of whole wheat bread?
100 g of whole wheat bread (commercial, baked) contains about 254 kcal, with 12.3 g protein, 43.1 g carbohydrate and 3.5 g fat, per USDA FoodData Central.
How much protein is in whole wheat bread?
Whole wheat bread provides 12.3 g of protein per 100 g — roughly 4.8 g of protein per 100 kcal.
Is whole wheat bread high or low in calories?
At 254 kcal per 100 g, whole wheat bread has moderate (150–300 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 172687), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14