Pan integral

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Whole wheat bread is made from flour that keeps the whole grain: the bran, the germ and the starchy part. That is where the difference with white bread comes from. Per 100 g, USDA lists 252 kcal, 12.4 g protein and 6.0 g fibre for commercial whole wheat bread, against 2.7 g fibre for commercial white bread. This page puts the two side by side, per 100 g and per two slices, and shows what to look for on the label.

Nutrition per 100 g: whole wheat vs white bread

Nutritivo	Whole wheat bread	White bread
Energía	252 kcal	266 kcal
Agua	39.0 g	36.4 g
Proteína	12.4 g	8.9 g
Fat, total	3.5 g	3.3 g
of which saturated	0.7 g	0.7 g
Carbohydrate	42.7 g	49.4 g
of which fibre	6.0 g	2.7 g
of which sugars	4.3 g	5.7 g
Sodio	455 mg	490 mg
Salt equivalent (sodium x 2.5)	1.14 g	1.23 g
Potasio	254 mg	126 mg
Magnesio	75 mg	23 mg
Zinc	1.77 mg	0.74 mg
Manganese	2.17 mg	0.54 mg
Hierro	2.47 mg	3.61 mg
folato	42 µg	111 µg
Selenium	25.7 µg	22.0 µg

Source: USDA FoodData Central, SR Legacy. Whole wheat: “Bread, whole-wheat, commercially prepared” (FDC 172688). White: “Bread, white, commercially prepared (includes soft bread crumbs)” (FDC 174924). Both checked 2026-11-01. Values are rounded; salt equivalent uses the EU labelling factor (sodium x 2.5). These are US commercial breads. Bread in Europe varies a lot by bakery and brand, especially in salt, so the label of the loaf you buy is the number that counts.

Per serving: two slices

	Whole wheat, 2 slices (64 g)	White, same weight (64 g)
Energía	161 kcal	170 kcal
Proteína	7.9 g	5.7 g
Fibre	3.8 g (about 15% of 25 g)	1.7 g (about 7% of 25 g)
Magnesio	48 mg	15 mg
Sodio	291 mg (0.73 g salt)	314 mg (0.78 g salt)

One slice of whole wheat bread is 32 g in the USDA record. The white bread is compared at the same weight so the numbers line up. Percentages compare with the 25 g of fibre a day that EFSA considers adequate for normal bowel function in adults.

Whole wheat vs white: what changes

• Fibre. Whole wheat bread in the USDA sample has more than twice the fibre of white bread. At 6.0 g per 100 g it reaches the EU threshold for a “high fibre” claim (at least 6 g per 100 g). White bread at 2.7 g does not reach the “source of fibre” threshold of 3 g.
• Minerals from the bran and germ. Magnesium is more than three times higher, potassium twice, zinc and manganese well above white bread. These are the parts of the grain that milling removes for white flour.
• Iron and folate are the exception. The white bread sample has more of both. In the US, flour sold as “enriched” must contain added iron, thiamin, riboflavina, niacina and folic acid under its federal standard, and folic acid has been added to enriched grain products since 1998, about 140 µg per 100 g of flour. Whether the flour in your bread is fortified depends on the country and the brand, so check the label.
• Calories are close. 252 vs 266 kcal per 100 g. Switching to whole wheat is about what the bread brings, not about cutting energy.
• Salt is similar and not low. Both breads have more than 1 g of salt per 100 g. WHO/Europe’s salt-reduction material calls bread the single largest contributor of salt in the diet, so for people who eat bread every day, comparing labels pays off.

Glycemic index of whole wheat bread

In the international GI tables (2008), whole wheat or wholemeal bread has a glycemic index of 74 ± 2 and white wheat bread 75 ± 2 on the glucose scale: practically the same. Breads listed as “specialty grain bread” averaged 53 ± 2. So the case for whole wheat bread is fibre and minerals, not a gentler effect on blood sugar.

Health benefits: what the evidence says

• Whole grains and long-term health. A 2016 meta-analysis in The BMJ (45 studies) found that people who ate 90 g of whole grain products a day had a 19% lower risk of coronary heart disease, 22% lower risk of cardiovascular disease and 17% lower risk of death from any cause than people who ate none. These are observational studies: they show an association, not proof of cause.
• Fibre. Two slices give close to 4 g of fibre. Most adults need more fibre than they eat, and swapping white bread for whole wheat is one of the smallest changes that adds a few grams every day.
• Wheat bran. The EU allows foods high in wheat bran fibre to state that wheat bran fibre contributes to an increase in faecal bulk and to faster intestinal transit; the transit claim is tied to at least 10 g of wheat bran fibre a day.

Ayurveda: bread in the traditional system

In Usha and Vasant Lad’s food guidelines, wheat itself is favourable for Vata and Pitta and on the list to avoid for Kapha. Bread made with yeast, though, is on the list to avoid for all three doshas, Vata, Pitta and Kapha, while sprouted wheat bread (the dense Essene type) is listed as favourable for all three. If you follow this approach, a sprouted wheat loaf is the closer fit than an ordinary yeasted one. This is a traditional view, not a clinical finding.

Risks and who should be careful

• Gluten. Whole wheat bread contains gluten. People with coeliac disease must avoid it; cereals containing gluten, wheat first among them, are one of the 14 allergens that EU labels must highlight.
• Salt. About 0.7 g of salt in two slices. If you are watching sodium, compare labels and count the bread.
• Sensitive digestion. Bread contains FODMAPs, mostly fructans, which matter for people with irritable bowel syndrome. Monash University reports that traditional sourdough fermentation lowers them, and some sourdough breads are certified low FODMAP. A dietitian can help find your limit.
• A sudden jump in fibre. Going from white to whole wheat bread overnight can bring some wind. Increase gradually and drink enough water.

How to choose a whole wheat loaf

• Read the ingredient list. Look for whole wheat or wholemeal flour as the first ingredient. Even then, the Whole Grains Council notes, it is likely but not guaranteed that the bread is mostly whole grain; a whole grain listed second can mean anywhere from 1% to 49%.
• “Multigrain” is not the same as whole grain. It can mean several whole grains, several refined grains or a mix of both.
• Compare fibre and salt per 100 g. EU labels list both. A loaf with 6 g of fibre or more per 100 g can be called “high fibre”.
• Storage. Whole wheat bread freezes well in slices; toast straight from frozen.
• Use: with hummus and Tomates, next to a bowl of lentil soup, topped with palta, or toasted with a drizzle of extra virgin olive oil.

Dishes to try

• Classic hummus (with toasted whole wheat bread instead of white pita)
• Red lentil soup with lemon (a slice on the side)

Related entries and articles

• Bulgur per 100 g, bulgur vs rice
• Avena – another everyday whole grain
• Chickpeas per 100 g
• What is the glycemic index? (with food table)
• 7 healthy foods for breakfast
• Plant-based meals for weight loss
• Dietary fibre: how much you need and where to find it
• Mediterranean diet
• Mediterranean diet for beginners

FAQ

How many calories are in a slice of whole wheat bread?

About 81 kcal for a 32 g slice, from USDA data for commercial whole wheat bread (252 kcal per 100 g). Slices differ by loaf, so check the weight on the label.

Is whole wheat bread healthier than white bread?

For most people, yes: it has more than twice the fibre and much more magnesium, potassium and zinc, for about the same calories. White bread can have more iron and folate if the flour is fortified. The glycemic index is almost the same (74 vs 75).

How much fibre is in whole wheat bread?

6.0 g per 100 g in the USDA sample, about 1.9 g per slice and 3.8 g in two slices.

Is brown bread the same as whole wheat bread?

Not always. “Brown” describes the colour, not the flour. The ingredient list tells you: whole wheat or wholemeal flour should come first.

Is whole wheat bread gluten-free?

No. It is made from wheat and contains gluten.

Sources

1. USDA FoodData Central, SR Legacy: Bread, whole-wheat, commercially prepared (FDC 172688). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Bread, white, commercially prepared (includes soft bread crumbs) (FDC 174924). fdc.nal.usda.gov
3. Aune D. et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 353:i2716. doi.org
4. US Code of Federal Regulations, 21 CFR 137.165: Enriched flour. ecfr.gov
5. USDA Agricultural Research Service (1997). Folate fortification of enriched grain products from January 1998. agresearchmag.ars.usda.gov
6. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
7. Regulation (EC) No 1924/2006 on nutrition and health claims, Annex (“source of fibre”, “high fibre”). EUR-Lex
8. Commission Regulation (EU) No 432/2012, list of permitted health claims (wheat bran fibre). EUR-Lex
9. Regulation (EU) No 1169/2011 on food information to consumers, Annex I (salt = sodium x 2.5) and Annex II (allergens). EUR-Lex
10. WHO Regional Office for Europe (2019). Bread is the single largest contributor of salt in the diet (infographic). who.int
11. Whole Grains Council. Identifying whole grain products. wholegrainscouncil.org
12. Monash University FODMAP. Can the ancient process of sourdough be used to create bread for people with IBS? monashfodmap.com
13. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
14. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.