Calories in whole-wheat bread, slice by slice
One slice has 81 calories
A slice of whole-wheat bread has 81 calories, and two slices have 161.
USDA's slice weighs 32 g, a little more than an ounce. If your loaf lists a different slice weight on the label, go by that.
USDA FoodData Central. Bread, whole-wheat, commercially prepared. Source checked September 29, 2026.
Where whole wheat differs
There's 6 g of fiber in 100 g of bread, or 1.9 g in a slice.
White bread has less fiber and a similar calorie count per slice. Its page has the numbers if you're deciding between the two.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 slice whole-wheat bread | 32 g | 81 | 4 | 13.7 | 1.1 | 1.9 | 1.4 | 145.6 | 0 | USDA portion, 1 slice |
| Two slices whole-wheat bread | 64 g | 161 | 8 | 27.3 | 2.2 | 3.8 | 2.8 | 291.2 | 0 | 2 slices, computed from USDA's 1 slice |
| 1 oz whole-wheat bread | 28.35 g | 71 | 3.5 | 12.1 | 1 | 1.7 | 1.2 | 129 | 0 | USDA portion, 1 oz |
| 1 slice whole-wheat toast | 25 g | 77 | 4.1 | 12.8 | 1 | 1.9 | 1.4 | 141.3 | 0 | USDA portion, 1 slice |
| Two slices whole-wheat toast | 50 g | 153 | 8.1 | 25.6 | 2 | 3.8 | 2.9 | 282.5 | 0 | 2 slices, computed from USDA's 1 slice |
USDA FoodData Central. Bread, whole-wheat, commercially prepared. Source checked September 29, 2026.
Protein, carbs and fat in a slice
A 32 g slice has 13.7 g of carbs, 4 g of protein and 1.1 g of fat. Two slices give you 8 g of protein before anything goes on them.
Swapping bread for another grain at breakfast or dinner? White rice, brown rice, oats and quinoa each have their own page, and there's a full list of calorie references for everything else.
| Nutrient | 1 slice whole-wheat bread | Per 100 g |
|---|---|---|
| Calories | 81 kcal | 252 kcal |
| Protein | 4 g | 12.4 g |
| Carbs | 13.7 g | 42.7 g |
| Fat | 1.1 g | 3.5 g |
| Fiber | 1.9 g | 6 g |
| Sugar | 1.4 g | 4.3 g |
| Sodium | 145.6 mg | 455 mg |
- Calories in white rice
- Calories in brown rice
- Calories in oats
- Calories in quinoa
- All calorie references
USDA FoodData Central. Bread, whole-wheat, commercially prepared. Source checked September 29, 2026.
Whole-wheat toast
USDA lists 306 calories per 100 g for whole-wheat toast and 252 for untoasted whole-wheat bread.
USDA's toasted slice weighs 25 g and has 77 calories. Two toasted slices come to 153.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Whole-wheat bread, store-bought | 100 g | 252 | 12.4 | 42.7 | 3.5 | 6 | 4.3 | 455 | 0 |
| Whole-wheat bread, toasted | 100 g | 306 | 16.3 | 51.2 | 4.1 | 7.5 | 5.8 | 565 | 0 |
USDA FoodData Central. Bread, whole-wheat, commercially prepared. USDA FoodData Central. Bread, whole-wheat, commercially prepared, toasted. Source checked September 29, 2026.
Check your slice on a scale
Bakery loaves and sandwich loaves slice very differently. Weigh one slice before toasting and enter the grams below.
Having toast with butter, eggs or avocado? Tell TrueCal what was on the plate and look over the estimate.
32 g has about 81 calories.
USDA FoodData Central. Bread, whole-wheat, commercially prepared. Source checked September 29, 2026.
How many calories in 1 oz of whole-wheat bread?
An ounce, 28.35 g, has 71 calories. That's a bit less than one of USDA's 32 g slices.
USDA FoodData Central. Bread, whole-wheat, commercially prepared. Source checked September 29, 2026.
Does whole-wheat bread have sugar?
A little. A slice has 1.4 g of sugar, and 100 g of bread has 4.3 g.
USDA FoodData Central. Bread, whole-wheat, commercially prepared. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Bread, whole-wheat, commercially prepared. USDA FoodData Central. Bread, whole-wheat, commercially prepared, toasted. Source checked September 29, 2026.