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Wholemeal Bread vs White Bread: Calories Compared
Wholemeal Bread is lower in calories (252 vs 266 per 100g). Wholemeal Bread has 12.4g protein per 100g versus 8.8g in White Bread.
Per typical serving, Wholemeal Bread provides 81 kcal (based on a 32g portion) versus White Bread at 77 kcal (29g). The average adult needs around 2,000 calories per day, so wholemeal bread contributes 4.0% and white bread contributes 3.9% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Wholemeal Bread | White Bread |
|---|---|---|
| Calories | 252 kcal | 266 kcal |
| Protein | 12.4g | 8.8g |
| Carbohydrates | 42.7g | 49.4g |
| of which Sugars | 4.3g | 5.7g |
| Fat | 3.5g | 3.3g |
| of which Saturates | 0.7g | 0.7g |
| Fibre | 6g | 2.7g |
| Sodium | 455mg | 490mg |
| Potassium | 254mg | 126mg |
| Calcium | 161mg | 144mg |
| Iron | 2.5mg | 3.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 26µg | 22µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: White Bread has more (266kcal vs 252kcal per 100g) — a difference of 14kcal. Wholemeal Bread is the lower-calories option if that is your priority.
- Protein: Wholemeal Bread has more (12.4g vs 8.8g per 100g) — a difference of 3.6g. Wholemeal Bread is the stronger source of protein here.
- Carbohydrates: White Bread has more (49.4g vs 42.7g per 100g) — a difference of 6.7g.
- Sugars: White Bread has more (5.7g vs 4.3g per 100g) — a difference of 1.4g. Wholemeal Bread is the lower-sugars option if that is your priority.
- Fat: Wholemeal Bread has more (3.5g vs 3.3g per 100g) — a difference of 0.2g. White Bread is the lower-fat option if that is your priority.
- Saturated fat: both foods contain the same amount (0.7g per 100g).
- Fibre: Wholemeal Bread has more (6g vs 2.7g per 100g) — a difference of 3.3g. Wholemeal Bread is the stronger source of fibre here.
- Sodium: White Bread has more (490mg vs 455mg per 100g) — a difference of 35mg. Wholemeal Bread is the lower-sodium option if that is your priority.
- Potassium: Wholemeal Bread has more (254mg vs 126mg per 100g) — a difference of 128mg. Wholemeal Bread is the stronger source of potassium here.
- Calcium: Wholemeal Bread has more (161mg vs 144mg per 100g) — a difference of 17mg. Wholemeal Bread is the stronger source of calcium here.
- Iron: White Bread has more (4mg vs 2mg per 100g) — a difference of 1mg. White Bread is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Wholemeal Bread has more (26µg vs 22µg per 100g) — a difference of 4µg. Wholemeal Bread is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Wholemeal Bread | % DV | White Bread | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Wholemeal Bread is the lower-calorie option at 252 kcal per 100g. If you need more protein, Wholemeal Bread provides more at 12.4g per 100g. For lower carbohydrates, Wholemeal Bread has fewer carbs at 42.7g per 100g.
Both wholemeal bread and white bread can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Wholemeal Bread or White Bread?
Wholemeal Bread has 252 calories per 100g while White Bread has 266 calories per 100g. White Bread is higher in calories by 14 kcal per 100g.
Which has more protein, Wholemeal Bread or White Bread?
Wholemeal Bread contains 12.4g of protein per 100g. White Bread contains 8.8g of protein per 100g. Wholemeal Bread has more protein.
Is Wholemeal Bread healthier than White Bread?
Wholemeal Bread has 252 kcal, 12.4g protein, 42.7g carbs and 3.5g fat per 100g. White Bread has 266 kcal, 8.8g protein, 49.4g carbs and 3.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Wholemeal Bread or White Bread?
Wholemeal Bread contains 6g of fibre per 100g, and White Bread contains 2.7g per 100g. Wholemeal Bread has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Wholemeal Bread vs White Bread?
A typical 1 slice of wholemeal bread (32g) is around 81 calories. A typical 1 slice of white bread (29g) is around 77 calories — a difference of 4 kcal per serving in favour of white bread.
Can I substitute Wholemeal Bread for White Bread in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).