How Many Calories Are in Whole-Wheat Bread?
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Other tools you may find usefulWholemeal rye bread - the healthiest traditional bread in Polish cuisine
Wholemeal bread is a type of dark bread baked from the so-called flour. wholemeal (usually wholemeal rye flour type 2000). The name "wholemeal" comes from the fact that the grain is cleaned and ground only once before grinding (hence the bran, germ and husk remain in the flour). From a dietary perspective, wholemeal bread is one of the most valuable sources of complex carbohydrates. There are approximately 220-240 kilocalories (kcal) in 100 grams of wholemeal rye bread. Due to its high fiber content and low glycemic index (GI = 50), wholemeal bread is highly recommended by doctors and dietitians as the basis for a reducing and diabetic diet and for the prevention of heart disease.
Our wholemeal bread calorie calculator allows you to precisely calculate the nutritional value of a single slice depending on its thickness and weight, helping you optimally plan balanced meals.
Advantages of sourdough rye bread - fiber and minerals
Traditional wholemeal bread is baked with natural rye leaven, which gives it unique health-promoting properties:
- High satiety index:Dietary fiber (approx. 6-8g in 100g) swells in stomach, slows down the emptying of the digestive system and keeps you feeling full for much longer than white wheat bread.
- The role of lactic acid in sourdough:Lactic acid bacteria present in sourdough neutralize phytic acid naturally occurring in cereals. Phytic acid blocks the absorption of minerals - thanks to leaven, our body absorbs iron, magnesium, zinc and calcium from bread much better.
- Stable glycemia:Low glycemic load prevents sudden insulin releases, which protects against attacks of ravenous hunger and supports the fight against insulin resistance.
Table of nutritional values and macronutrients in 100g of whole-grain rye bread
The table below shows the detailed nutritional profile of traditional sourdough whole-grain rye bread:
| Nutrient | Content in 100g of the product | Content in 1 slice (35g) | Recommended Daily Allowance (RDA) per slice |
|---|---|---|---|
| Energy value | 225 kcal | 79 kcal | 4.0% (for a 2000 kcal diet) |
| Complex carbohydrates | 46.0 g | 16.1 g | 5.4% |
| Including simple sugars | 2.0 g | 0.7 g | 0.8% |
| Dietary fiber | 7.2 g | 2.52 g | 10.1% (very high proportion) |
| Protein | 5.9 g | 2.06 g | 4.1% |
| Fat | 1.5 g | 0.52 g | 0.7% |
| Magnesium | 75 mg | 26.2 mg | 7.0% |
| Iron | 2.5 mg | 0.87 mg | 6.2% |
Frequently asked questions (FAQ)
How many calories does one slice of whole wheat rye bread have?
An average machine-cut slice of whole wheat bread weighs about 35 grams. One slice provides approximately 75-80 kilocalories (kcal).
How to distinguish real wholemeal bread from fake (dyed) bread?
Real wholemeal bread is heavy, dense, grey-brown in color, has a specific sour smell and slightly moist pulp that does not crumble excessively. "Cheated" bread is most often plain wheat bread colored with caramel or malt - it is light, fluffy and soft, and mainly contains light wheat flour (type 500) and added caramel.
What is the glycemic index (GI) of wholemeal bread?
The glycemic index of real sourdough rye bread is 50. It is a low index, which means that after eating, the blood glucose level increases slowly and steadily - unlike white wheat bread (GI approx. 70-75).
Is whole wheat bread gluten-free?
No, traditional wholemeal bread is baked from rye, which naturally contains gluten. People with celiac disease or severe gluten sensitivity cannot eat it and should choose gluten-free bread (e.g. buckwheat, millet or rice).
Is graham bread the same as whole wheat bread?
No. Graham bread is baked from graham wheat flour (type 1850). It differs from wholemeal flour in that it is made by grinding parts of the grain separately and combining them again in specific proportions. It is more delicate in taste and lighter than wholemeal rye bread, but also rich in fiber and healthy.