Bread, whole-wheat, commercially prepared, toasted
FDC 172689oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · +16 vs Baked goods medianToasted whole-wheat bread scores 56 of 100, a Fair band that ranks a strong 5th of 60 in baked goods, well above the category median of 40. Protein reaches 33% DV and dietary fiber adds 27% DV, with magnesium at 24% DV and iron at 16% DV rounding out a solid profile for a bread.
This is everyday toast for sandwiches or breakfast, sliced from a commercial loaf and browned before eating. The one caveat is sodium, at 565 mg per 100 g, a reminder that commercially baked bread tends to run saltier than a homemade loaf of the same size.
See how this score is calculated, build a plate around bread, whole-wheat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | 15% |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.92 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 565 mg | 25% |
| Carbohydrate | 51 g | 19% |
| Dietary fiber | 7.5 g | 27% |
| Sugars | 5.8 g | |
| Protein | 16 g | 33% |
| Potassium | 326 mg | 7% |
| Calcium | 130 mg | 10% |
| Iron | 3 mg | 16% |
| Magnesium | 99 mg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | 4% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 158 mg | 7% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 1.6 g | |
| Protein | 4.6 g | 9% |
| Potassium | 91 mg | 2% |
| Calcium | 36 mg | 3% |
| Iron | 0.83 mg | 5% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172689Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bread, protein (includes gluten)Density 58 vs 56Bread, whole-wheat, commercially preparedDensity 61 vs 56Bread, white wheatDensity 72 vs 56Original analysis by NutriVerdict
In the kitchen and how to use it
Toasted whole-wheat bread is standard sandwich and breakfast bread, sliced from a loaf and browned in a toaster or under a broiler until firm and lightly crisp. It's used for everything from a peanut butter and jam sandwich to avocado toast, a grilled cheese, or simply buttered alongside eggs. Its denser, nuttier crumb compared to white bread holds up well to hearty fillings and doesn't turn soggy as quickly under a wet topping.
Check the ingredient list for whole wheat as the first flour listed, and store the loaf at room temperature for a few days or in the freezer for longer keeping, since bread staling is mostly a fridge problem, not a freezer one. It lands on the more substantial end of the bread aisle at 306 calories per 100 grams, but that same 100 grams brings 16.3 grams of protein (33% DV) and 7.5 grams of fiber (27% DV), notably higher than white bread. The sodium is worth noting at 565 milligrams per 100 grams, typical for commercial loaves, so pairing it with unsalted fillings like fresh vegetables or plain eggs helps keep a sandwich's overall sodium reasonable.
Frequently asked questions about bread, whole-wheat
How many calories are in toasted whole-wheat bread?
It has 306 calories per 100 grams.
Is whole-wheat bread a good source of fiber?
Yes, it provides 7.5 grams of fiber per 100 grams, about 27% DV, more than typical white bread.
How should whole-wheat bread be stored?
Keep it at room temperature for a few days or freeze the loaf for longer storage, since bread stales faster in the fridge.