Food · Baked Products
Whole-wheat bread nutrition facts
A typical portion of whole-wheat bread (1 slice; 32.1 g, commercially prepared (Foundation)) has 80 calories and 4g of protein (USDA FoodData Central). USDA lists 11 descriptions of it: per 100 g they range from 252 calories (commercially prepared) to 319 (whole wheat, with raisins, toasted).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Bread, whole-wheat, commercially prepared, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 12.3g
- more than 58% of 8,218 USDA reference foods
- Calories per 100 g
- 254
- more than 65% of reference foods
- Sodium per 100 g
- 450mg
- more than 81% of reference foods
1 slice weighs 32.1 g in USDA's record for Bread, whole-wheat, commercially prepared (FDC 335240); across 4 records of whole-wheat bread USDA weighs it at 25 to 42 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 68% carbohydrate, 13% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 335240), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of whole-wheat bread USDA describes
With raisins, toasted has the most calories per 100 g (319); the fewest: Commercially prepared (SR Legacy) (252)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Bread, whole-wheat, commercially prepared (Foundation) | 254 | 12.3 g | 3.6 g | 450 mg |
| Bread, whole wheat | 254 | 12.3 g | 3.6 g | 430 mg |
| Bread, whole-wheat, commercially prepared, toasted | 306 | 16.3 g | 4.1 g | 565 mg |
| Bread, whole wheat, toasted | 279 | 13.5 g | 3.9 g | 473 mg |
| Bread, whole-wheat, commercially prepared (SR Legacy) | 252 | 12.5 g | 3.5 g | 455 mg |
| Bread, whole wheat, made from home recipe or purchased at bakery, toasted | 293 | 11.4 g | 4.7 g | 667 mg |
| Bread, whole wheat, made from home recipe or purchased at bakery | 267 | 10.4 g | 4.3 g | 607 mg |
| Bread, whole wheat, with raisins, toasted | 319 | 9.5 g | 4.6 g | 528 mg |
| Bread, whole-wheat, prepared from recipe, toasted | 305 | 9.2 g | 5.9 g | 381 mg |
| Bread, whole wheat, with raisins | 290 | 8.6 g | 4.1 g | 480 mg |
| Bread, whole-wheat, prepared from recipe | 278 | 8.4 g | 5.4 g | 346 mg |
Every nutrient in this record (108)
The portion is 1 slice (32.1 g); % DV is for that portion.
Energy, macronutrients and sugars (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.95 g | 12.3 g | 8% |
| Total lipid (fat) | 1.14 g | 3.55 g | 1% |
| Carbohydrate, by difference | 13.8 g | 43.1 g | 5% |
| Ash | 0.76 g | 2.36 g | |
| Energy | 81.5 kcal | 254 kcal | |
| Starch | 9.21 g | 28.7 g | |
| Sucrose | 0.0096 g | 0.030 g | |
| Glucose | 0.35 g | 1.10 g | |
| Fructose | 0.72 g | 2.24 g | |
| Lactose | 0.0032 g | 0.010 g | |
| Maltose | 0.33 g | 1.03 g | |
| Water | 12.4 g | 38.7 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.93 g | 6.00 g | 7% |
| Fatty acids, total trans | 0.0071 g | 0.022 g | |
| Fatty acids, total saturated | 0.23 g | 0.73 g | 1% |
| Fatty acids, total monounsaturated | 0.20 g | 0.62 g | |
| Fatty acids, total polyunsaturated | 0.52 g | 1.61 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 52.3 mg | 163 mg | 4% |
| Iron, Fe | 0.82 mg | 2.56 mg | 5% |
| Magnesium, Mg | 24.6 mg | 76.6 mg | 6% |
| Phosphorus, P | 68.1 mg | 212 mg | 5% |
| Potassium, K | 80.3 mg | 250 mg | 2% |
| Sodium, Na | 144 mg | 450 mg | 6% |
| Zinc, Zn | 0.56 mg | 1.76 mg | 5% |
| Copper, Cu | 0.073 mg | 0.23 mg | 8% |
| Manganese, Mn | 0.70 mg | 2.18 mg | 30% |
| Selenium, Se | 8.28 µg | 25.8 µg | 15% |
Vitamins (16)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 0.91 mg | 2.82 mg | 6% |
| Tocopherol, beta | 0.077 mg | 0.24 mg | |
| Tocopherol, gamma | 0.29 mg | 0.90 mg | |
| Tocopherol, delta | 0.093 mg | 0.29 mg | |
| Tocotrienol, alpha | 0.13 mg | 0.41 mg | |
| Tocotrienol, beta | 0.41 mg | 1.27 mg | |
| Tocotrienol, gamma | 0.12 mg | 0.37 mg | |
| Tocotrienol, delta | 0.058 mg | 0.18 mg | |
| Thiamin | 0.13 mg | 0.39 mg | 10% |
| Riboflavin | 0.053 mg | 0.17 mg | 4% |
| Niacin | 1.42 mg | 4.43 mg | 9% |
| Pantothenic acid | 0.21 mg | 0.65 mg | |
| Vitamin B-6 | 0.069 mg | 0.22 mg | 4% |
| Folate, total | 13.5 µg | 42.0 µg | |
| Choline, total | 8.73 mg | 27.2 mg | 2% |
| Betaine | 40.4 mg | 126 mg |
Fatty acids (37)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.00064 g | 0.0020 g | |
| SFA 10:0 | 0.0026 g | 0.0080 g | |
| SFA 12:0 | 0.0042 g | 0.013 g | |
| SFA 14:0 | 0.0026 g | 0.0080 g | |
| SFA 16:0 | 0.14 g | 0.44 g | |
| SFA 18:0 | 0.075 g | 0.23 g | |
| SFA 20:0 | 0.0026 g | 0.0080 g | |
| PUFA 20:4 | 0.0013 g | 0.0040 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0022 g | 0.0070 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0055 g | 0.017 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0.00096 g | 0.0030 g | |
| SFA 17:0 | 0.0013 g | 0.0040 g | |
| SFA 24:0 | 0.0013 g | 0.0040 g | |
| TFA 16:1 t | 0 g | 0 g | |
| TFA 18:1 t | 0.0055 g | 0.017 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0.0016 g | 0.0050 g | |
| PUFA 18:2 CLAs | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0.00064 g | 0.0020 g | |
| MUFA 16:1 c | 0.0048 g | 0.015 g | |
| MUFA 18:1 c | 0.19 g | 0.58 g | |
| PUFA 18:2 n-6 c,c | 0.47 g | 1.46 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0.00064 g | 0.0020 g | |
| MUFA 17:1 | 0.00064 g | 0.0020 g | |
| Fatty acids, total trans-monoenoic | 0.0055 g | 0.017 g | |
| Fatty acids, total trans-dienoic | 0.0016 g | 0.0050 g | |
| MUFA 15:1 | 0 g | 0 g | |
| PUFA 22:2 | 0 g | 0 g | |
| SFA 11:0 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 335240: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in whole-wheat bread?
80 in 1 slice (32.1 g) of commercially prepared (Foundation); 252 to 319 per 100 g across USDA's descriptions.
How much protein is in whole-wheat bread?
4g in 1 slice; 12.3 g per 100 g.
How much sodium is in whole-wheat bread?
140mg in 1 slice; 450 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Whole-wheat bread compared
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov