Whole wheat bread calories
Per 100 g, whole wheat bread has 253 kcal, 12.4 g of protein and 6.0 g of fiber. A usual serving of 32 g lands near 81 kcal.
A serving covers about 4% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 73 to 89 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (32 g) |
|---|---|---|
| kcal | 253 | 81 |
| Protein, g | 12.4 | 4.0 |
| Fat, g | 3.5 | 1.1 |
| Carbs, g | 42.9 | 13.7 |
| Fiber, g | 6.0 | 1.9 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 16 g | 40 kcal | 36-45 | 1,300 |
| 1 · 32 g | 81 kcal | 73-89 | 2,500 |
| 1½ · 48 g | 121 kcal | 109-134 | 3,800 |
| 2 · 64 g | 162 kcal | 146-178 | 5,000 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 2,500 steps, or 20 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Corn tortilla | 220 | 57 kcal / 26 g | 5.7 g |
| English muffin | 231 | 132 kcal / 57 g | 8.3 g |
| Whole wheat bread | 253 | 81 kcal / 32 g | 12.4 g |
| Rye bread | 254 | 81 kcal / 32 g | 8.6 g |
| White bread | 268 | 72 kcal / 27 g | 9.1 g |
| Bagel | 270 | 267 kcal / 99 g | 10.5 g |
| Sourdough bread | 272 | 160 kcal / 59 g | 10.8 g |
| Pita bread | 275 | 165 kcal / 60 g | 9.1 g |
| Naan | 291 | 262 kcal / 90 g | 9.6 g |
Lightest in this group per 100 g: Corn tortilla.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 172688, FDC 335240 (Bread, whole-wheat, commercially prepared).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in whole wheat bread?
Whole wheat bread has about 253 kcal per 100 g. A typical 32 g serving is about 81 kcal, and realistically anywhere from 73 to 89 kcal depending on the recipe and portion.
How much protein is in whole wheat bread?
12.4 g of protein per 100 g, or about 4.0 g in a 32 g serving.
Your plate isn't a lab sample
Snap your own whole wheat bread and Kalorea estimates what's actually on your plate, with a range and macros.