Whole grain bread calories come to 69 for one 26 g slice and 265 per 100 g. Slice size changes the total more than anything else. A large 41 g slice comes in at 109, and protein covers 20% of the calories, a higher share than most breads give you.
69kcal
1 slice · 26 g, multi-grain, includes whole-grain
20%protein
3.5 gProtein
11 gCarbs
1.1 gFat
How to burn off 69 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Multi-grain, includes whole-grain · per 26 g
Calories
69 kcal
Protein
3.5 g
Carbohydrate
11.3 g
Fat
1.1 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
99 mg
Potassium
60 mg
Iron
0.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Whole grain bread: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 slice (26 g)
69
3.5 g
11.3 g
1.1 g
99 mg
3%
Large slice (41 g)
109
5.5 g
17.8 g
1.7 g
156 mg
5%
Toasted slice (24 g)
69
3.5 g
11.3 g
1.1 g
99 mg
3%
100 g
265
13.4 g
43.3 g
4.2 g
381 mg
13%
3 × 1 slice (26 g)
207
10.4 g
297 mg
5 × 1 slice (26 g)
345
17.4 g
495 mg
A large slice costs 109 calories, not 69
The standard slice weighs 26 g and comes to 69 calories. Bakery loaves and sandwich-style breads are often cut thicker, and a large 41 g slice comes to 109. The bread is the same. The knife made the difference, so check the slice weight on the label before you log it.
Slices add up fast. Two standard slices are 52 g and 138 calories, which is the usual sandwich or toast plate. Three slices reach 207, and five slices, about what goes into two sandwiches and a side of toast, come to 130 g and 345 calories. If you use large slices, a single sandwich already sits above the three-slice figure.
Toasting does not cut calories. A toasted slice weighs 24 g instead of 26 g because heat drives off water, but it still holds 69 calories, 3.5 g of protein and 11.3 g of carbs. Log toast as the slice it started as, not by its lighter weight.
Carbs supply about two thirds of the calories
Carbohydrate brings in 65% of the calories, protein 20% and fat 14%. Per 100 g that works out to 43.3 g of carbs, 13.4 g of protein and 4.2 g of fat, with only 0.9 g of it saturated. This is a starch food, but it carries far more protein than its plain image suggests.
Per slice, the carbs are 11.3 g, of which 1.9 g is fiber and 1.7 g is sugars. A large slice carries 17.8 g of carbs and 3 g of fiber. Fiber reaches 7.4 g per 100 g, which is the real reason to choose a whole grain loaf over a refined one.
Protein is the quiet strength. One slice gives 3.5 g, or 7% of the daily value, and a large slice gives 5.5 g, or 11%. Two slices deliver 6.9 g before any filling goes in. That is not a protein food on its own, but it gives a sandwich a real head start.
Sodium is the row to watch across several slices
One slice carries 99 mg of sodium, 4% of the daily value. That looks small, and on its own it is. A large slice has 156 mg, or 7%, and the totals climb with every slice you add.
Two slices bring 198 mg and three bring 297 mg. Five slices reach 495 mg before you add cheese, deli meat, butter or any spread, and those fillings usually carry far more sodium than the bread. Per 100 g the loaf holds 381 mg, 17% of the daily value.
If you watch sodium, count the bread as part of the meal rather than ignoring it. Brands differ here, so loaves such as Arnold 100% Whole Grain Bread, Nature's Own 100% Whole Grain Bread or Silver Hills Little Big Sprouted Whole Grain Bread are worth comparing label to label. Potassium sits at 230 mg per 100 g, and the bread has 0 mg of cholesterol.
Build the meal around what goes on the bread
Two slices at 138 calories leave plenty of room in most meals, so the filling decides whether a sandwich stays light or turns heavy. Lean protein such as eggs, chicken, tuna or beans builds on the 6.9 g of protein already in the bread. Vegetables add volume for very few calories.
Spreads are where totals drift. Butter, mayonnaise and nut butters are dense, and a thick layer can match the bread itself in calories. If you want toast to stay near 69 calories a slice, keep toppings thin or choose watery ones like tomato or cucumber.
Because a slice is mostly carbs with some fiber, it pairs well with foods that bring fat and protein, which round out the meal. BodyPal can log the bread and the filling from a photo, which helps when slice sizes vary from loaf to loaf.
How does whole grain bread compare?
Here is how whole grain bread stacks up against regular bread, white bread and rye bread, per 100 g and per usual serving.
Verdict: Calories barely separate these loaves, 259 to 270 per 100 g, so choose on protein and sodium: whole grain bread wins with 13.4 g of protein and the lowest sodium at 381 mg. Rye has the fewest calories at 259, but it also carries the most sodium at 603 mg per 100 g.
Most popular whole grain bread brands in the United States
6Silver Hills Little Big Sprouted Whole Grain Bread2 slices · 43 g233 kcal
Brand slices are cut thicker than the 26 g slice used above, so a labeled slice lands higher even when the per-100 g numbers are close. Source: manufacturer labels / USDA FoodData Central.
Whole grain bread FAQs
How many calories are in a slice of whole grain bread?
A regular slice (26 g) is 69 calories and a large slice (41 g) is 109. Per 100 g, whole grain bread has 265 calories.
Is whole grain bread good for weight loss?
One slice is 69 calories with 3.5 g protein and 1.9 g fiber, and two slices come to 138 calories.
Whole grain bread vs white bread: which has fewer calories?
Whole grain bread has 265 calories per 100 g and white bread 270, a gap of about 1 calorie on a 26 g slice.
How much fiber is in whole grain bread?
There are 7.4 g of fiber per 100 g, which works out to 1.9 g in a regular 26 g slice and 3.0 g in a large 41 g slice.
How many calories are in 2 slices of whole grain bread?
Two standard slices of whole grain bread have 138 calories. They weigh 52 g together and provide 6.9 g of protein and 198 mg of sodium. With large 41 g slices, each slice is 109 calories.
How many carbs are in a slice of whole grain bread?
A 26 g slice of whole grain bread has 11.3 g of carbs. That includes 1.9 g of fiber and 1.7 g of sugars. A large 41 g slice has 17.8 g of carbs and 3 g of fiber.
What are whole grain bread nutrition facts per 100 g?
Per 100 g, whole grain bread has 265 calories, 13.4 g of protein, 43.3 g of carbs and 4.2 g of fat. It also provides 7.4 g of fiber, 6.4 g of sugars and 381 mg of sodium.
What does the nutrition label for one slice of whole grain bread show?
One 26 g slice of whole grain bread shows 69 calories, 3% of the daily value. It lists 3.5 g of protein, 7% of the daily value, 1.1 g of fat and 99 mg of sodium, which is 4% of the daily value.
