Grains and snacks
Whole-wheat bread calories and nutrition
Also called wholemeal toast.
A slice of plain whole-wheat toast (25 g) has 77 calories, with 4.1 g of protein, 13 g of carbs and 1.0 g of fat. That is 306 calories per 100 g.
Commercially prepared whole-wheat bread, toasted. Data: USDA FoodData Central, “Bread, whole-wheat, commercially prepared, toasted”. These figures describe plain whole-wheat toast. Toasting removes water, so a slice and 100 g of toast should not be treated as the same weight as fresh bread. Butter and spreads are not included.
Serving size
1 slice, toasted · 25 g
77 calories
- Protein
- 4.1 g21% of calories · 8% DV
- Carbs
- 13 g67% of calories · 5% DV
- Fat
- 1.0 g12% of calories · 1% DV
- Fiber
- 1.9 g
- Sugars
- 1.4 g
- Saturated fat
- 0.2 g
- Sodium
- 141 mg
Whole wheat toast fiber per slice
A slice of whole-wheat toast (25 g) has 1.9 g fiber and 77 calories. Toasting changes water content, so compare bread and toast at their own listed weights. Sources ↓
Calories in whole-wheat bread by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice, toasted25 g | 77 | 4.1 g | 13 g | 1.0 g |
| ½ serving12.5 g | 38 | 2.0 g | 6.4 g | 0.5 g |
| 2 servings50 g | 153 | 8.1 g | 26 g | 2.0 g |
| 100 g100 g | 306 | 16 g | 51 g | 4.1 g |
Serving weights are USDA’s household measures for this food.
Whole-wheat bread nutrition facts
Per 100 g, 306 calories: 21% from protein, 67% from carbs and 12% from fat.
| Nutrient | Per 100 g | Per serving1 slice, toasted · 25 g | % Daily Value |
|---|---|---|---|
| Calories | 306 | 77 | – |
| Total fat | 4.1 g | 1.0 g | 1% |
| Saturated fat | 0.9 g | 0.2 g | 1% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 565 mg | 141 mg | 6% |
| Total carbohydrate | 51 g | 13 g | 5% |
| Dietary fiber | 7.5 g | 1.9 g | 7% |
| Total sugars | 5.8 g | 1.4 g | – |
| Protein | 16 g | 4.1 g | 8% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 130 mg | 33 mg | 3% |
| Iron | 3.0 mg | 0.7 mg | 4% |
| Potassium | 326 mg | 82 mg | 2% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 slice, toasted), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a slice of plain whole-wheat toast (77 calories) takes about 24 minutes of walking, roughly 2,700 steps.
Compare calories by serving
A slice of plain whole-wheat toast has 77 calories, 13 more calories than a slice of plain white toast (64 calories). The portions weigh 25 g and 22 g, respectively.
Related foods to explore
Whole-wheat bread questions
How much protein is in a slice of plain whole-wheat toast?
A slice of plain whole-wheat toast (25 g) has 4.1 g of protein, 8% of the 50 g Daily Value. That is 16 g per 100 g.
How much fiber is in a slice of plain whole-wheat toast?
A slice of plain whole-wheat toast (25 g) has 1.9 g of fiber, 7% of the 28 g Daily Value. That is 7.5 g per 100 g.
How do whole grain bread slice calories compare with whole-wheat toast?
The listed serving (25 g) has 77 calories, 4.1 g protein, 13 g carbs and 1.0 g fat. Commercially prepared whole-wheat bread, toasted.
Does whole wheat bread have 247 calories per 100g?
A fixed 247-calorie value does not apply to every loaf. This page uses whole-wheat toast data; the listed slice has 77 calories. Fresh bread retains more water, so compare the same preparation and weight.
Count it without looking it up.
Snap a photo of your meal and KaloCam estimates the calories and macros of everything on the plate. You can check and edit each item, and your day adds up on one screen.
See how KaloCam works →Sources
- U.S. Department of Agriculture, FoodData Central: Bread, whole-wheat, commercially prepared, toasted (FDC ID 172689, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated