How many carbs are in a Whole Wheat Bread?
A 1 slice (28g) serving of Whole Wheat Bread contains 13.8g of total carbs (11.9g net carbs), 1.6g sugar, 81 calories, 4g protein, 1.1g fat and 1.9g fiber.
- Calories
- 81 cal
- Carbohydrates
- 13.8 g
- of which Sugars
- 1.6 g
- Fiber
- 1.9 g
- Net carbs
- 11.9 g
- Protein
- 4 g
- Fat
- 1.1 g
Whole Wheat Bread nutrition at a glance
Per 1 slice (28g), Whole Wheat Bread delivers about 4% of a 2,000-calorie daily reference, 5% of the 275g daily carbohydrate reference and 7% of the 28g daily fiber reference. Sugar sits at 3% of the 50g added-sugar reference and protein contributes 8% of the 50g protein reference.
- Calories
- 289
- Carbs
- 49.3 g
- Sugar
- 5.7 g
- Protein
- 14.3 g
- Fat
- 3.9 g
- Fiber
- 6.8 g
Blood-sugar impact of Whole Wheat Bread
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
With 13.8g total carbs and 1.9g fiber, the net-carb figure for a 1 slice (28g) serving works out to roughly 11.9g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Whole Wheat Bread
- Great fit for low-carb, keto or diabetic-friendly meals — build around whole wheat bread without worrying about a big glucose spike.
- Use whole wheat bread as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine whole wheat bread with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Whole Wheat Bread keto-friendly?
In moderation. At 11.9g net carbs per 1 slice (28g), Whole Wheat Bread can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Whole Wheat Bread per 100 grams?
About 49.3g of carbs, 5.7g sugar and 289 calories per 100g of Whole Wheat Bread.
How does Whole Wheat Bread affect blood sugar?
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
Is Whole Wheat Bread good for weight loss?
A serving delivers 81 calories with 4g protein and 1.9g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 7% combined protein-plus-fiber-to-calorie ratio, Whole Wheat Bread is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 slice (28g) serving of Whole Wheat Bread. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.