How Many Calories in Bread? Nutrition Facts & Macros
One slice of whole wheat bread (33g) has 83 calories
Protein 4.1g · Carbs 14.1g · Fat 1.2g
Bread is one of the most consumed foods worldwide — a staple in nearly every culture. Whether you're making a sandwich, counting carbs, or comparing whole wheat to white, knowing the exact nutrition facts helps. Here's everything you need to know about bread calories and macros, based on USDA data for commercially prepared whole wheat bread. Whole wheat bread contains about 39% water.
1054 kJ · per 100g · Water: 39.01 g
Calorie Calculator: Bread (Whole Wheat)
33 g Bread (Whole Wheat) contains 83 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (33g) | 83 kcal | 4.1g | 14.1g | 1.2g |
| 2 slices / sandwich (66g) | 166 kcal | 8.2g | 28.2g | 2.3g |
| 100 grams | 252 kcal | 12.5g | 42.7g | 3.5g |
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Bread (Whole Wheat) — Nutrition Facts
| Bread (Whole Wheat) | per 100g |
|---|---|
| Calories | 252 kcal |
| Protein | 12.45 g |
| Fat | 3.5 g |
| Carbs | 42.71 g |
| Fiber | 6 g |
| Sugar | 4.34 g |
| Sodium | 455 mg |
| Potassium | 254 mg |
| Magnesium | 75 mg |
| Phosphorus | 212 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.215 mg |
| Folate | 42 mcg |
| Water | 39.01 g |
Source: USDA FoodData Central (FDC ID: 172688) · Data verified April 2026
Variations
White bread
265 kcal per 100g — slightly more than whole wheat (252 kcal). Much less fiber (2.4g vs 6g) and less protein (9g vs 12.45g). Higher glycemic index. Softer texture, milder taste. Nutritionally inferior to whole wheat.
Rye bread
258 kcal per 100g — similar to whole wheat. Protein 8.5g, fiber 5.8g per 100g. Distinctive sour flavor from rye flour. Popular in Central and Northern Europe. Lower glycemic index than white bread.
Dietary Perspectives
For Weight Loss
At 252 kcal per 100 g, whole wheat bread is moderately calorie-dense. It provides 12.5 g of protein and 6.0 g of fiber per 100 g — more satiating than white bread. One slice (~33 g, ~83 kcal) is a reasonable serving. Sugar content is low at 4.4 g per 100 g. Pair with protein-rich toppings to increase satiety per calorie.
For Athletic Performance
Whole wheat bread provides 42.7 g of carbohydrates per 100 g with 12.5 g of protein — a solid carb-protein combination. Two slices (~66 g) deliver approximately 28 g of carbs and 8 g of protein. The 6.0 g of fiber per 100 g provides sustained energy release. Good as a pre-training meal base 2–3 hours before exercise.
For Keto
Not compatible with a ketogenic diet. Whole wheat bread contains 36.7 g of net carbs per 100 g (42.7 g total carbohydrates minus 6.0 g fiber). One slice (~33 g) has approximately 12.1 g of net carbs — over half of a strict 20 g daily keto limit from a single slice. No standard bread is keto-friendly.
Frequently Asked Questions
How many calories are in a slice of bread?
One slice of whole wheat bread (33g) contains approximately 83 calories. Per 100g, whole wheat bread has 252 calories. Two slices (for a sandwich) have about 166 calories before any fillings. Bread is calorie-dense compared to most vegetables but provides important fiber and nutrients.
How many carbs are in bread?
Per 100g, whole wheat bread contains 42.71g of carbohydrates, of which 4.34g is sugar and 6g is fiber. One slice (33g) has about 14.1g of carbs. Bread is a significant carb source — two slices for a sandwich provide about 28g of carbs.
Is bread good for weight loss?
Bread can fit into a weight loss diet with portion control. One slice (83 kcal) is reasonable. Whole wheat is better than white because it has more fiber (6g vs 2.4g per 100g), keeping you fuller longer. The key is limiting to 1-2 slices and choosing whole grain over refined white bread.
Whole wheat vs white bread — what's the difference?
Whole wheat: 252 kcal per 100g, 6g fiber, 12.45g protein. White bread: ~265 kcal per 100g, 2.4g fiber, 9g protein. Whole wheat has 2.5x more fiber and more protein. It also has a lower glycemic index, keeping blood sugar more stable. Nutritionally, whole wheat is clearly superior.
Is bread high in protein?
Whole wheat bread has 12.45g of protein per 100g — surprisingly high for a grain product. One slice provides about 4.1g of protein. While not a complete protein source on its own (low in lysine), combining bread with cheese, eggs, or legumes creates complete protein.
Does bread contain gluten?
Yes — wheat bread contains gluten, a protein that gives bread its structure and chewiness. People with celiac disease or gluten sensitivity should avoid wheat bread. Gluten-free bread alternatives exist but typically have different nutritional profiles (often lower in protein, higher in fat).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Pasta (Cooked) | 157 | 5.8g | 30.59g | 0.93g |
per 100g
Per 100g, whole wheat bread has 252 kcal with 12.45g protein — more calorie-dense than rice (130 kcal) and potatoes (86 kcal), but with significantly more protein and fiber (6g). One slice (83 kcal) is a moderate-calorie base for any meal.
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