Whole-wheat / whole-grain bread
Look for "100% whole wheat" as the first ingredient; two slices give about 8 g protein.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Whole-wheat / whole-grain bread for gym-goers
Per 100 g, whole-wheat / whole-grain bread provides 252 kcal, 12.5 g protein, 42.7 g carbohydrate (6 g fiber, 4.4 g sugars) and 3.5 g fat (0.7 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 slice, about 32 g) comes to roughly 81 kcal and 4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Whole-wheat / whole-grain bread
Whole-wheat or whole-grain bread is made with flour that contains the entire grain kernel. Against white bread it has more protein, more than twice the fiber and over three times the magnesium per 100 g, with slightly fewer calories. Loaves vary, so the values here represent a typical sliced whole-wheat bread.
In a gym diet
Two slices give you roughly 8 g of protein, a useful bonus for a carb food, and bread is about the most convenient base there is for sandwiches and toast. The fiber makes sandwiches more filling on a cut. As part of a light meal it works a couple of hours before training, though white bread sits better right before a session. With eggs, chicken or tuna it makes portable high-protein meals easy.
Preparation and cooking
No prep needed. Toasting removes a little water and doesn't meaningfully change calories per slice. What goes on top matters more: butter, mayonnaise and peanut butter add fat fast. Slice weights differ between loaves, so check the pack or weigh a slice once.
Buying and storage
Look for 100% whole wheat or wholemeal as the first ingredient. Labels like wheat bread, multigrain or brown can mean mostly refined flour with coloring. Bread keeps a few days at room temperature and freezes well, and you can toast slices straight from frozen.
Things to watch
Bread is a real sodium source, around 450 mg per 100 g in this entry, and that adds up with salty fillings. It contains wheat and gluten, so it's not for anyone with celiac disease or a wheat allergy.
Meal ideas
- Two slices of whole-wheat toast with scrambled eggs, spinach and smoked salmon.
- Chicken, avocado and tomato sandwich on whole-grain bread for a packed lunch.
- Pre-gym snack: whole-wheat toast with cottage cheese and sliced banana.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (18%), Zinc (16%), Iron (14%), and Calcium (12%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 5.0 g | #1 of 23 |
| Protein per 100 g | 12.5 g | #2 of 23 |
| Fiber per 100 g | 6 g | #3 of 23 |
| Lowest calories per 100 g | 252 kcal | #18 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Whole-wheat pasta (cooked)
149 kcal · P 6 · C 30.1 · F 1.7
→Bagel, plain, enriched
257 kcal · P 10 · C 50.5 · F 1.6
→Bulgur wheat (cooked)
83 kcal · P 3.1 · C 18.6 · F 0.2
→Buckwheat groats, roasted (cooked)
92 kcal · P 3.4 · C 19.9 · F 0.6
→Pasta, enriched (cooked, unsalted)
158 kcal · P 5.8 · C 30.9 · F 0.9
→Quinoa (cooked)
120 kcal · P 4.4 · C 21.3 · F 1.9
Compare Whole-wheat / whole-grain bread with Whole-wheat pasta (cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in whole-wheat / whole-grain bread?
Whole-wheat / whole-grain bread has about 252 kcal per 100 g, or roughly 81 kcal per 1 slice (32 g).
How much protein is in whole-wheat / whole-grain bread?
About 12.5 g of protein per 100 g and 4 g per 1 slice. That works out to 5.0 g per 100 kcal, so it's not primarily a protein source.
Is whole-wheat / whole-grain bread good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
How can I tell if bread is really whole grain?
Read the ingredient list, not the color or the front of the pack. Whole wheat or whole-grain flour should be listed first, ideally as the only flour. Brown color can come from caramel or malt, so it tells you nothing.
Does toasting bread reduce calories?
No. Toasting removes some water, but the slice's calories stay practically the same. It may slightly lower the glycemic response, but the difference is small.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.