Whole Wheat Bread Calories and Macros — Nutrition Facts per 1 slice (32g)
Whole Wheat Bread: 81 cal, 4g protein, 13.7g carbs, 1.1g fat per 1 slice (32g). Full nutrition breakdown, how whole wheat bread fits common goals, and the fastest way to track it.
Tracking whole wheat bread? Expect 81 calories per 1 slice (32g), with 4g of protein, 13.7g of carbs, and 1.1g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.
Whole Wheat Bread nutrition facts
| Nutrient | Per 1 slice (32g) | % Daily Value* |
|---|---|---|
| Calories | 81 kcal | 4% |
| Protein | 4 g | 8% |
| Carbohydrates | 13.7 g | 5% |
| Fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Fiber | 1.9 g | 7% |
| Sugar | 1.4 g | — |
| Sodium | 146 mg | 6% |
| Cholesterol | 0 mg | 0% |
| Potassium | 81 mg | 2% |
| Calcium | 52 mg | 4% |
| Iron | 0.8 mg | 4% |
| Vitamin C | 0 mg | 0% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
Standard commercial whole-wheat sandwich bread. 'Wheat bread' without the word 'whole' is usually mostly white flour — check the label, not the color.
How does whole wheat bread fit your goals?
Whole wheat bread is a carb-dominant food, with 13.7g of carbohydrate per 1 slice (32g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.
Diet-wise, whole wheat bread fits low-carb and vegan and vegetarian eating patterns.
How whole wheat bread compares to other grains & starches
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole Wheat Bread | 252 | 12.4g | 42.7g | 3.5g |
| White Bread | 266 | 8.9g | 49.4g | 3.3g |
| Corn Tortilla | 218 | 5.7g | 44.6g | 2.9g |
| Sourdough Bread | 272 | 10.8g | 51.9g | 2.4g |
Tracking whole wheat bread without the friction
The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time whole wheat bread hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.
Related foods
- White Bread calories and macros
- Corn Tortilla calories and macros
- Sourdough Bread calories and macros
- Flour Tortilla calories and macros
Browse all grains & starches in the food database.
Whole Wheat Bread calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (32g) | 81 | 4g | 13.7g | 1.1g |
| 2 slices (64g) | 161 | 7.9g | 27.3g | 2.2g |
| 100g | 252 | 12.4g | 42.7g | 3.5g |
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