Grains and bread
Whole-wheat bread
Per 100 g (3.5 oz), whole-wheat bread combines 6 g of fiber and 12.4 g of protein with 252 kcal, a moderate energy density.
Estimated satietyHow it is calculated
Estimated satiety: 3 out of 5
| Starting point | +1 |
|---|---|
| Moderate energy density | 0 |
| Moderate protein per calorie | +1 |
| Moderate fiber per calorie | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 157 (white bread = 100).
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 7 primary
- Data
- USDA FDC 172688
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 101 kcal per serving
- 252 kcal per 100 g (3.5 oz)
- Protein
- 5 g per serving
- 12.4 g per 100 g (3.5 oz)
- Carbohydrates
- 17.1 g per serving
- 42.7 g per 100 g (3.5 oz)
- of which sugars
- 1.7 g per serving
- 4.3 g per 100 g (3.5 oz)
- Fiber
- 2.4 g per serving
- 6 g per 100 g (3.5 oz)
- Fat
- 1.4 g per serving
- 3.5 g per 100 g (3.5 oz)
- of which saturated
- 0.3 g per serving
- 0.7 g per 100 g (3.5 oz)
- Water
- 15.6 g per serving
- 39 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688), accessed September 23, 2026.
A typical 40 g (1.5 oz) serving provides about 101 kcal, 5 g of protein, and 2.4 g of fiber.
What it is and how to eat it
In Spain, the bread quality standard (Royal Decree 308/2019) only allows the names "pan integral" or "pan 100 % integral" (whole-wheat or 100% whole-wheat bread) for bread made exclusively with whole-grain flour; bread that mixes in refined flour must say "elaborado con harina integral" (made with whole-grain flour) and give the percentage. In Latin America whole-wheat bread is mostly sold sliced, as pan de caja in Mexico, pan lactal in Argentina or pan tajado in Colombia, and the ingredient list is the best clue to how much whole-grain flour it contains. This page covers a commercial whole-wheat bread analyzed by USDA, with 252 kcal, 12.4 g of protein and 6 g of fiber per 100 g.
A 40 g (1.4 oz) slice provides 101 kcal, 5 g of protein and 2.4 g of fiber. The 2025 nutrition advisory on GLP-1 therapy lists whole grains among the foods to encourage and suggests eating the protein part of a meal first, so bread works best as the base for a protein topping, as in the whole-wheat toast with ricotta and tomato or the cottage cheese toast with smoked salmon. If fiber bothers you in the first few days of treatment or after a dose increase, start with half a slice: the same advisory suggests increasing fiber gradually.
What the evidence says
In the Holt satiety index (1995), whole-wheat bread scored 157, against 100 for the white bread reference. Its glycemic index, however, is almost the same: 74 versus 75 in the 2008 international tables. A meta-analysis of 32 trials, published in Advances in Nutrition in 2021, found that whole-grain foods led to less hunger and more fullness than refined ones, but the drop in how much people ate afterward was not significant; it was funded by General Mills, where two of its five authors worked. With 6 g of fiber per 100 g, this bread meets the EU minimum for a "high fibre" claim (Regulation (EC) No 1924/2006), although breads that mix flours may fall short.
Recipes with this food
Cottage cheese toast with smoked salmon20.9 g protein per serving
Hot chocolate with ricotta and orange toast22.6 g protein per serving
Whole-wheat toast with ricotta and tomato12.5 g protein per serving
Tuna with roasted red peppers27.3 g protein per serving
Tofu scramble with spinach and tomato19 g protein per serving
Gazpacho with hard-boiled egg and serrano ham18 g protein per serving
Satiety
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.
This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 157 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.
What to keep in mind on a GLP-1 medication
Frequently asked questions about whole-wheat bread
How much protein is in a 40 g (1.5 oz) serving of whole-wheat bread?
100 g (3.5 oz) of whole-wheat bread has 12.4 g of protein. A typical 40 g (1.5 oz) serving has about 5 g of protein. That is 4.9 g of protein per 100 kcal.
How many calories does a 40 g (1.5 oz) serving of whole-wheat bread have?
100 g (3.5 oz) of whole-wheat bread has 252 kcal. A typical 40 g (1.5 oz) serving has about 101 kcal. That is a moderate energy density.
Does whole-wheat bread have fiber?
100 g (3.5 oz) of whole-wheat bread has 6 g of fiber. A typical 40 g (1.5 oz) serving has about 2.4 g of fiber. It carries our “High in fiber” tag.
Is whole-wheat bread filling?
Moderately: our estimated satiety score is 3 out of 5. It is based on: moderate energy density; moderate protein per calorie; moderate fiber per calorie. It was also measured in people: in the Holt satiety index (1995), with 240 kcal servings, it scored 157 versus 100 for white bread.
What should I know about whole-wheat bread on a GLP-1 medication?
Based on our tags, this is what matters about whole-wheat bread on a GLP-1 medication. “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.
What counts as a normal serving of whole-wheat bread?
We use 40 g (1.5 oz) as a typical serving. That amount provides about 101 kcal, 5 g of protein, and 2.4 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
- Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
- RegulatorBoletín Oficial del Estado (Spain).Real Decreto 308/2019, de 26 de abril, por el que se aprueba la norma de calidad para el pan (Spain's bread quality standard, Article 4).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- Official databaseDiabetes Care (American Diabetes Association).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. doi:10.2337/dc08-1239.accessed .
- Meta-analysisAdvances in Nutrition.Sanders LM, et al. Effects of Whole Grain Intake, Compared with Refined Grain, on Appetite and Energy Intake: A Systematic Review and Meta-Analysis. Adv Nutr. 2021;12(4):1177-1195. doi:10.1093/advances/nmaa178.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .