Whole wheat bread nutrition facts

Whole wheat bread (1 slice, 32 g) has 81 calories, 4 g protein, 1.9 g fiber, 1.1 g fat. It is an excellent source of manganese (26% DV) and a good source of selenium and niacin.

Manganese 26% DV Selenium 15% DV Niacin 10% DV Copper 9% DV Protein 8% DV

Nutrition Facts

Serving size1 slice (32 g)

Calories81

Total Fat 1.1g1.4%

Saturated Fat 0.2g1.2%

Trans Fat 0.01g

Cholesterol 0mg0%

Sodium 131mg5.7%

Total Carbohydrate 13.7g5%

Dietary Fiber 1.9g6.9%

Total Sugars 1.4g

Protein 4g8%

Vitamin D 0µg0%

Calcium 42mg3.3%

Iron 0.9mg4.9%

Potassium 65mg1.4%

* The % Daily Value (DV) 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. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 20%
■ Fat 12%
■ Carbohydrate 68%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.3

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 20 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in whole wheat bread

Nutrient	Per 1 slice	% Daily Value
Macronutrients
Calories	81 kcal	4%
Protein	4 g	8%
Total fat	1.1 g	1.4%
Carbohydrate	13.7 g	5%
Fiber	1.9 g	6.9%
Sugars	1.4 g	no DV
Fats
Saturated fat	0.2 g	1.2%
Trans fat	0.01 g	no DV
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.46 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.09 mg	7.4%
Riboflavin (B2)F	0.05 mg	3.8%
Niacin (B3)F	1.7 mg	10%
Pantothenic acid (B5)	0.21 mg	4.1%
Vitamin B6	0.07 mg	4%
Folate (DFE)F	19 µg	4.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.85 mg	5.7%
Vitamin D	0 µg	0%
Vitamin K	2.5 µg	2.1%
Choline	9 mg	1.6%
Minerals
SodiumF	131 mg	5.7%
CalciumF	42 mg	3.3%
IronF	0.9 mg	4.9%
MagnesiumF	23 mg	5.6%
PhosphorusF	63 mg	5.1%
PotassiumF	65 mg	1.4%
ZincF	0.6 mg	5%
CopperF	0.08 mg	9%
ManganeseF	0.59 mg	26%
Selenium	8.2 µg	15%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	28 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	12 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	252 kcal	13%
Protein	12.4 g	25%
Total fat	3.5 g	4.5%
Carbohydrate	42.7 g	16%
Fiber	6 g	21%
Sugars	4.3 g	no DV
Fats
Saturated fat	0.7 g	3.6%
Trans fat	0.02 g	no DV
Monounsaturated fat	0.6 g	no DV
Polyunsaturated fat	1.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.14 g	no DV
Omega-6 (linoleic)	1.45 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.28 mg	23%
Riboflavin (B2)F	0.16 mg	12%
Niacin (B3)F	5.2 mg	32%
Pantothenic acid (B5)	0.65 mg	13%
Vitamin B6	0.21 mg	13%
Folate (DFE)F	58 µg	15%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	2.66 mg	18%
Vitamin D	0 µg	0%
Vitamin K	7.8 µg	6.5%
Choline	27 mg	4.9%
Minerals
SodiumF	408 mg	18%
CalciumF	132 mg	10%
IronF	2.8 mg	15%
MagnesiumF	73 mg	17%
PhosphorusF	198 mg	16%
PotassiumF	203 mg	4.3%
ZincF	1.7 mg	16%
CopperF	0.25 mg	28%
ManganeseF	1.84 mg	80%
Selenium	25.7 µg	47%
Carotenoids
Beta-carotene	2 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	87 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	37 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	71 kcal	3.6%
Protein	3.5 g	7.1%
Total fat	1 g	1.3%
Carbohydrate	12.1 g	4.4%
Fiber	1.7 g	6.1%
Sugars	1.2 g	no DV
Fats
Saturated fat	0.2 g	1%
Trans fat	0.01 g	no DV
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.41 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.08 mg	6.6%
Riboflavin (B2)F	0.04 mg	3.4%
Niacin (B3)F	1.5 mg	9.2%
Pantothenic acid (B5)	0.18 mg	3.7%
Vitamin B6	0.06 mg	3.6%
Folate (DFE)F	17 µg	4.1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.75 mg	5%
Vitamin D	0 µg	0%
Vitamin K	2.2 µg	1.8%
Choline	8 mg	1.4%
Minerals
SodiumF	116 mg	5%
CalciumF	38 mg	2.9%
IronF	0.8 mg	4.4%
MagnesiumF	21 mg	4.9%
PhosphorusF	56 mg	4.5%
PotassiumF	58 mg	1.2%
ZincF	0.5 mg	4.4%
CopperF	0.07 mg	8%
ManganeseF	0.52 mg	23%
Selenium	7.3 µg	13%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	25 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	10 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #172688 ("Bread, whole-wheat, commercially prepared"), Foundation Foods #2758994.

Compare whole wheat bread with…

White bread vs Whole wheat bread

Frequently asked questions

How many calories are in whole wheat bread?

Whole wheat bread has 81 calories per 1 slice (32 g), or 252 calories per 100 g, according to USDA FoodData Central.

How much protein is in whole wheat bread?

4 g of protein per 1 slice, which is 8% of the 50 g Daily Value.

What is whole wheat bread rich in?

Per serving, whole wheat bread is richest in Manganese at 26% of the Daily Value, Selenium (15%), Niacin (B3) (10%), Copper (9%).

Is whole wheat bread healthy?

By nutrient density, whole wheat bread scores 32 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.