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White bread vs whole-wheat bread

By our estimate, whole-wheat bread is more filling per calorie than white bread: 3 versus 1 out of 5. Whole-wheat bread has more fiber: 6 g per 100 g, versus 2.7 g for white bread.

The same bread, refined or whole wheat.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 174924 and 172688

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: White bread; Whole-wheat bread.
NutrientWhite breadserving: 40 g (1.5 oz)Whole-wheat breadserving: 40 g (1.5 oz)Difference
Calories266 kcal per 100 g (3.5 oz)106 kcal per serving252 kcal per 100 g (3.5 oz)101 kcal per serving−14 kcal per 100 g (3.5 oz)−6 kcal per serving
Protein8.9 g per 100 g (3.5 oz)3.5 g per serving12.4 g per 100 g (3.5 oz)5 g per serving+3.6 g per 100 g (3.5 oz)+1.4 g per serving
Carbohydrates49.4 g per 100 g (3.5 oz)19.8 g per serving42.7 g per 100 g (3.5 oz)17.1 g per serving−6.7 g per 100 g (3.5 oz)−2.7 g per serving
of which sugars5.7 g per 100 g (3.5 oz)2.3 g per serving4.3 g per 100 g (3.5 oz)1.7 g per serving−1.3 g per 100 g (3.5 oz)−0.5 g per serving
Fiber2.7 g per 100 g (3.5 oz)1.1 g per serving6 g per 100 g (3.5 oz)2.4 g per serving+3.3 g per 100 g (3.5 oz)+1.3 g per serving
Fat3.3 g per 100 g (3.5 oz)1.3 g per serving3.5 g per 100 g (3.5 oz)1.4 g per serving+0.2 g per 100 g (3.5 oz)+0.1 g per serving
of which saturated0.7 g per 100 g (3.5 oz)0.3 g per serving0.7 g per 100 g (3.5 oz)0.3 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water36.4 g per 100 g (3.5 oz)14.6 g per serving39 g per 100 g (3.5 oz)15.6 g per serving+2.6 g per 100 g (3.5 oz)+1 g per serving
Protein per 100 kcal3.3 g4.9 g+1.6 g
Estimated satiety (1 to 5)1 / 53 / 5+2
Holt satiety index (white bread = 100)100157+57

In bold, the value more favorable to satiety when the gap is clear. Difference: Whole-wheat bread minus White bread. Source: USDA FDC 174924 and 172688.

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.

  • White bread: Moderate energy density.
  • Whole-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

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, white, commercially prepared (includes soft bread crumbs) (FDC ID 174924).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .