Grains & Starches
Whole wheat bread nutrition facts
A 1 undetermined pita, large (6-1/2" dia) (64 g) serving of whole wheat bread provides 168 calories, 6 g protein, 36 g carbohydrate, and 1 g fat — about 14% of its calories from protein, 80% from carbohydrate, and 6% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined pita, large (6-1/2" dia) (64 g) | Per 100 g |
|---|---|---|
| Calories | 168 | 262 |
| Protein | 6 g | 10 g |
| Total carbohydrate | 36 g | 56 g |
| Total fat | 1 g | 2 g |
Vitamins & minerals
Per serving (64 g)
- Vitamin E
- 0.39 mg
- Vitamin K
- 0.90 mcg
- Thiamin (B1)
- 0.22 mg
- Riboflavin (B2)
- 0.05 mg
- Niacin (B3)
- 1.82 mg
- Vitamin B6
- 0.17 mg
- Folate (DFE)
- 22.4 mcg
- Magnesium
- 44.2 mg
- Phosphorus
- 115 mg
- Zinc
- 0.97 mg
- Copper
- 0.19 mg
- Manganese
- 1.11 mg
- Selenium
- 28.2 mcg
Photo by Анна Ширяева on Unsplash
Selecting, storing & prepping whole wheat bread
- Selecting
- Check that whole wheat flour is listed as the first ingredient — some breads labeled "wheat" are made mostly from refined flour with only a small amount of whole grain added for color.
- Storing
- Keeps about 3-5 days at room temperature in a sealed bag; refrigerating actually speeds staling, though it slows mold growth in humid climates. Freezes well for a few months, sliced so pieces can be pulled out as needed.
- Prepping
- Toasting bread that's starting to go stale revives some of its texture, since heat re-crisps the surface even after moisture has redistributed through the crumb.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined pita, large (6-1/2" dia) (64 g), whole wheat bread is an excellent source of Selenium, Manganese, and Copper and a good source of Thiamin, Dietary Fiber, Protein, Iron, Niacin, Magnesium, and Vitamin B6.
% of the FDA Daily Value per 1 undetermined pita, large (6-1/2" dia) (64 g) serving.
Key metrics
Nutrient density
Per 100 kcal, whole wheat bread delivers about 7% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More iron than 87% of foods · 78% of grains & starches
- More fiber than 85% of foods · 94% of grains & starches
- More magnesium than 85% of foods · 89% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to whole wheat bread by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like whole wheat bread are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in whole wheat bread?
- A 1 undetermined pita, large (6-1/2" dia) (64 g) serving of whole wheat bread has about 168 calories. Per 100 g, it has 262 calories — a high calorie density.
- How much protein is in whole wheat bread?
- Whole wheat bread provides about 6 g of protein per 1 undetermined pita, large (6-1/2" dia) (64 g) serving, which is 13% of the Daily Value — a good source.
- What are the macros in whole wheat bread?
- Per serving, whole wheat bread has roughly 6 g protein, 36 g carbohydrate, and 1 g fat. By calories, that is 14% protein, 80% carbohydrate, and 6% fat.
- Is whole wheat bread high in protein?
- Whole wheat bread has a protein density of about 3.7 g per 100 kcal, and 14% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in whole wheat bread?
- Per 1 undetermined pita, large (6-1/2" dia) (64 g), whole wheat bread is a notable source of Selenium, Manganese, Copper, Thiamin, Iron, and Niacin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of whole wheat bread?
- Per 1 undetermined pita, large (6-1/2" dia) (64 g), whole wheat bread has 168 calories, 6 g protein, 36 g carbohydrate, and 1 g fat, plus notable amounts of Selenium, Manganese, Copper, Thiamin, Iron, and Niacin. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174916 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Whole wheat bread Nutrition Facts.” https://nutrifactshub.com/foods/whole-wheat-bread