In short: 100 g of whole wheat bread contains 252 calories, 12 g of protein, 43 g of carbohydrate and 3.5 g of fat. A slice (32 g) portion has about 81 calories and 4 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per slice |
|---|---|---|
| Calories | 252 kcal | 81 kcal |
| Protein | 12 g | 4 g |
| Total fat | 3.5 g | 1.1 g |
| Saturated fat | 0.72 g | 0.23 g |
| Monounsaturated fat | 0.62 g | 0.2 g |
| Polyunsaturated fat | 1.6 g | 0.51 g |
| Carbohydrate | 43 g | 14 g |
| Dietary fiber | 6 g | 1.9 g |
| Total sugars | 4.3 g | 1.4 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 455 mg | 146 mg |
It is a good source of protein, at 12 g per 100 g.
The fiber content is high at 6 g per 100 g, which is 21% of the 28 g daily value adults are asked to aim for.
Sodium is relatively high at 455 mg per 100 g — about 20% of the 2,300 mg daily value.
The standout micronutrient is selenium, at 47% of the daily value per 100 g — selenium supports thyroid function and antioxidant defences.
| Nutrient | Per 100 g | Per slice |
|---|---|---|
| Potassium | 254 mg | 81 mg |
| Calcium | 161 mg | 52 mg |
| Iron | 2.5 mg | 0.79 mg |
| Magnesium | 75 mg | 24 mg |
| Zinc | 1.8 mg | 0.57 mg |
| Selenium | 26 µg | 8.2 µg |
| Nutrient | Per 100 g | Per slice |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 2.7 mg | 0.85 mg |
| Vitamin K | 7.8 µg | 2.5 µg |
| Thiamin | 0.39 mg | 0.13 mg |
| Riboflavin | 0.17 mg | 0.05 mg |
| Niacin | 4.4 mg | 1.4 mg |
| Vitamin B-6 | 0.21 mg | 0.07 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 42 µg | 13 µg |
| Choline | 27 mg | 8.7 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 52nd out of 109 foods in this reference. Within grains and cereals, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Pasta | 5.8 g | 158 kcal |
| Quinoa | 4.4 g | 120 kcal |
| Oats | 2.5 g | 71 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 172688, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Bread, whole-wheat, commercially prepared.