Bread, whole-wheat, commercially prepared
FDC 172688slice (32 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · +21 vs Baked goods medianCommercially prepared whole-wheat bread scores 61 of 100, a Good band ranking third of 60 in Baked goods, well above the category's median of 40. It offers 25% DV of protein and 21% DV of dietary fiber, with magnesium and vitamin E each adding 18% DV.
It works as everyday sandwich or toast bread, with a standard slice weighing about 32 grams. The main caveat is sodium: at 455 milligrams per 100 grams this loaf is high in salt, largely from the leavening and preservation process, so it is worth checking labels if sodium is being tracked closely.
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 | 252 kcal | 13% |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 455 mg | 20% |
| Carbohydrate | 43 g | 16% |
| Dietary fiber | 6 g | 21% |
| Sugars | 4.3 g | |
| Protein | 12 g | 25% |
| Potassium | 254 mg | 5% |
| Calcium | 161 mg | 12% |
| Iron | 2.5 mg | 14% |
| Magnesium | 75 mg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.7 mg | 18% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | 4% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 146 mg | 6% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | 1.4 g | |
| Protein | 4 g | 8% |
| Potassium | 81 mg | 2% |
| Calcium | 52 mg | 4% |
| Iron | 0.79 mg | 4% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 172688Original 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, white wheatDensity 72 vs 61Leavening agents, cream of tartarDensity 90 vs 61Original analysis by NutriVerdict
In the kitchen and how to use it
Whole-wheat bread is the everyday loaf for sandwiches, toast, and French toast, with a denser crumb and nuttier flavor than white bread because the bran and germ stay intact. It holds up well to hearty fillings like turkey, egg salad, or nut butter and toasts to a firm, satisfying bite that doesn't fall apart under a heavy spread.
Keep sliced bread in its bag at room temperature for a few days, or freeze slices for longer storage and toast them straight from frozen. Per 100 g it provides 6 g of fiber, 21% of the Daily Value, and 12.4 g of protein, making a couple of slices a solid base for a filling sandwich, though at 455 mg of sodium per 100 g it's worth checking the label if watching salt intake.
Frequently asked questions about bread, whole-wheat
How many calories are in whole-wheat bread?
Commercially prepared whole-wheat bread has 252 calories per 100 g; a single slice (32 g) has proportionally less.
Is whole-wheat bread a good source of fiber?
Yes, it contains 6 g of fiber per 100 g, which is 21% of the Daily Value.
How should whole-wheat bread be stored?
Keep it in its bag at room temperature for a few days, or freeze slices and toast them straight from frozen for longer storage.