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How Many Calories in Wholemeal Bread?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 71 kcal | 3.5g |
| 100g | 252 kcal | 12.4g |
A wholemeal bread contains 252 calories per 100g. A typical 1 slice (32g) provides about 81 calories. Wholemeal Bread is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Wholemeal Bread Nutrition Facts
| Nutrient | Per 100g | Per serving (32g) |
|---|---|---|
| Calories | 252 kcal | 81 kcal |
| Protein | 12.4g | 4.0g |
| Carbohydrates | 42.7g | 13.7g |
| of which Sugars | 4.3g | 1.4g |
| Fat | 3.5g | 1.1g |
| of which Saturates | 0.7g | 0.2g |
| Fibre | 6.0g | 1.9g |
| Sodium | 455.0mg | 146mg |
| Potassium | 254.0mg | 81mg |
| Calcium | 161.0mg | 52mg |
| Iron | 2.5mg | 0.8mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 25.7µg | 8µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (25% DV) — an excellent source
- A good source of carbohydrates (16% DV)
- High in fibre (21% DV) — an excellent source
- Low in saturated fat (3% DV)
- A good source of calcium (12% DV)
- A good source of iron (14% DV)
- High in selenium (47% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- High in sodium (20% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 13% DV
- Protein: 25% DV
- Carbohydrates: 16% DV
- Fibre: 21% DV
- Fat: 4% DV
- Saturated fat: 3% DV
- Sodium: 20% DV
- Potassium: 5% DV
- Calcium: 12% DV
- Iron: 14% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 47% DV
- Riboflavin (B2): 15% DV
Useful for tracking wholemeal bread
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether wholemeal bread is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out wholemeal bread for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does wholemeal bread fit your diet?
Fibre intake
Wholemeal Bread provides 6.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in wholemeal bread per 100g?
Wholemeal Bread (known as whole-wheat bread in the US) contains 252 calories per 100g, based on USDA reference data.
Is wholemeal bread high in calories?
A 1 slice of wholemeal bread (32g) has around 81 calories — roughly 4% of a 2,000-calorie daily intake.
Is wholemeal bread good for weight loss?
Wholemeal Bread is fairly calorie-dense at 252 calories per 100g, so portion size matters when losing weight. A 1 slice provides about 81 calories.
How much protein is in wholemeal bread?
Wholemeal Bread contains 12.4g of protein per 100g.
Is wholemeal bread a good source of fibre?
Yes — wholemeal bread provides 6.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does wholemeal bread compare to cake, boston cream pie, commercially prepared?
Wholemeal Bread has 252 calories per 100g, close to cake, boston cream pie, commercially prepared at 252 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of wholemeal bread for 20g of protein?
With 12.4g of protein per 100g, you'd need roughly 161g of wholemeal bread to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to wholemeal bread by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wholemeal Bread (this page) | 252 kcal | 12.4g | 42.7g | 3.5g |
| Cake, Boston Cream Pie, Commercially Prepared | 252 kcal | 2.4g | 42.9g | 8.5g |
| Cereals Ready-to-eat, General Mills, Fiber One 80 Calories, Chocolate Squares | 253 kcal | 3.3g | 84.0g | 2.9g |
| Pie, Banana Cream, Prepared From Mix, No-bake Type | 251 kcal | 3.4g | 31.6g | 12.9g |
| Toppings, Pineapple | 253 kcal | 0.1g | 66.4g | 0.1g |
| Snacks, Potato Chips, Made From Dried Potatoes, Fat-free | 253 kcal | 5.1g | 56.0g | 0.9g |
| Hot Pockets, Meatballs & Mozzarella Stuffed Sandwich, Frozen | 253 kcal | 9.3g | 30.4g | 10.5g |
More kit for wholemeal bread tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.