Grains & Carbs
Calories in Whole Wheat Bread
247 calories per 100g · 13g protein · 41g carbs · 4.2g fat
247calories in 100g
Nutrition Facts
Serving size 100g
Calories
247
% Daily Value*
Total Fat 4.2g5%
Saturated Fat 0.9g5%
Cholesterol 0mg
Sodium 400mg17%
Total Carbohydrate 41g15%
Dietary Fiber 7g25%
Total Sugars 5.6g
Protein 13g
Calcium8%
Iron20%
Potassium5%
*The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macro Breakdown
How Does Whole Wheat Bread Fit Your Diet?
% of 2,000 cal/day12%
247 cal
% of 150g protein/day9%
13g protein
High fiber - 7g/100g supports digestive health and blood sugar control.
Burn Off 247 Calories
How long to burn 100g of Whole Wheat Bread
155 lbs (70 kg)
100 lbs300 lbs
Walking
Casual pace ~5 km/h
1h 0m
at 155 lbs
Running
Moderate pace ~9 km/h
26 min
at 155 lbs
Cycling
Moderate effort ~20 km/h
31 min
at 155 lbs
Estimates based on MET values (ACSM). Actual calorie burn varies with fitness level, terrain, and intensity.Steps Calculator →
Is Whole Wheat Bread Healthy?
Higher fiber than white bread - supports digestive health and satiety.
247kcal
Calories / 100g
13g
Protein / 100g
7g
Fiber / 100g
400mg
Sodium / 100g
Related Guides
How to Track Macros: The Beginner's Step-by-Step System
Knowing your macro targets is step one. Actually hitting them daily is step two. Here is the complete beginner system for tracking macros consistently.
Creatine Loading vs Maintenance: How Much Should You Take?
Creatine is the most researched sports supplement in history. Here is the correct dosage for loading and maintenance, based on 30+ years of research.
How to Calculate Your Macros: A Complete Beginner's Guide
Your TDEE tells you how many calories to eat. Your macros tell you what those calories should be made of. Here is how to calculate them step by step.
What Is TDEE and Why It Matters More Than Counting Calories
Most people count calories but have no idea how many calories their body actually burns. TDEE solves that. Learn the 4 components and how to use yours.
How to Break a Weight Loss Plateau: Adjusting Your Calories When Progress Stops
Your deficit stopped working. Here is why weight loss plateaus happen and the three evidence-based strategies to break through them.
How to Read Your AI Meal Plan: Making the Most of a Generated Diet
AI meal plan generators create personalized nutrition plans in seconds. Here is how to evaluate the output and make it work for your real life.
Frequently Asked Questions - Whole Wheat Bread
More Grains & Carbs Nutrition Facts
White Rice (Cooked)
130 cal/100g
P: 2.7g · C: 28g · F: 0.3g
Brown Rice (Cooked)
123 cal/100g
P: 2.6g · C: 26g · F: 1g
Oats (Rolled, Dry)
389 cal/100g
P: 17g · C: 66g · F: 7g
Quinoa (Cooked)
120 cal/100g
P: 4.4g · C: 22g · F: 1.9g
Pasta (Cooked)
158 cal/100g
P: 5.8g · C: 31g · F: 0.9g
Bagel (Plain)
245 cal/100g
P: 10g · C: 48g · F: 1.5g
Put These Numbers to Work
Use our free tools to calculate exactly how Whole Wheat Bread fits your daily macro targets.