White bread vs whole-wheat bread

Key differences

• Whole-wheat bread provides more protein per calorie: 4.9 g per 100 kcal, versus 3.3 g for white bread.
• Their energy density is similar: 266 kcal per 100 g for white bread and 252 for whole-wheat bread.
• Whole-wheat bread has more fiber: 6 g per 100 g, versus 2.7 g for white bread.

Comparison per 100 g

Per typical serving

With typical servings, 40 g (1.5 oz) of white bread has about 106 kcal and 3.5 g of protein, and 40 g (1.5 oz) of whole-wheat bread about 101 kcal and 5 g.

To get 20 g of protein you would need about 226 g of white bread (601 kcal) or about 161 g of whole-wheat bread (406 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, whole-wheat bread is more filling per calorie than white bread: 3 versus 1 out of 5.

In the Holt satiety index (1995), measured in people, white bread is the reference at 100 and whole-wheat bread scored 157: it was more filling than white bread for the same calories.

• 1/5White bread: Moderate energy density.
• 3/5Whole-wheat bread: Moderate energy density; moderate protein per calorie; moderate fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

White bread

On the numbers it does not stand out from whole-wheat bread in protein, calories, or fiber, so taste, price, or habit can decide.

Whole-wheat bread

• If you want more protein per calorie: 4.9 g per 100 kcal.
• If you want to add fiber: 6 g per 100 g.

On a GLP-1 medication

White bread. None of our GLP-1 tags apply to this food.

Whole-wheat bread. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• White bread: every nutrient, frequently asked questions, and similar foods.
• Whole-wheat bread: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Whole-wheat bread vs rye bread
• Corn tortillas vs white bread
• Rolled oats vs whole-wheat bread
• Rice cakes vs whole-wheat bread
• Arepas vs white bread

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