How healthy is whole wheat bread?
Is whole wheat bread healthy? Yes, in sensible portions. Whole wheat bread scores 39/100 on the HowHealthyIs Score: 100 g provides 252 kcal, 12 g protein and 6 g fiber. It carries three times the fiber of white bread, but most supermarket loaves add salt and some sugar. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Whole wheat bread ranks higher than 39% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Fiber9%
- Magnesium7%
- Vitamin E7%
- Iron5%
- Calcium5%
- Potassium2%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars3%
- Sodium8%
Raw NRF9.3: 45 minus 12 = 33. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in whole wheat bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 252 kcal | 81 kcal | |
| Protein | 12 g | 4 g | 8% |
| Carbohydrates | 43 g | 14 g | 5% |
| Fiber | 6 g | 1.9 g | 7% |
| Sugars | 4.3 g | 1.4 g | |
| Added sugars | 3.5 g | 1.1 g | 2% |
| Fat | 3.5 g | 1.1 g | 1% |
| Saturated fat | 0.7 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 2.7 mg | 0.9 mg | 6% |
| Minerals | |||
| Calcium | 161 mg | 52 mg | 4% |
| Iron | 2.5 mg | 0.8 mg | 4% |
| Potassium | 254 mg | 81 mg | 2% |
| Magnesium | 75 mg | 24 mg | 6% |
| Sodium | 455 mg | 146 mg | 6% |
Source: USDA FoodData Central, "Bread, whole-wheat, commercially prepared" (FDC 172688). Values rounded.
Why is whole wheat bread good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Sandwiches and toast
- A higher-fiber swap for white bread
What should you watch out for?
- Bread is one of the biggest sources of salt in many diets; compare labels.
- Many "multigrain" loaves are mostly white flour. Look for whole wheat as the first ingredient.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.