Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Bread, whole-wheat, commercially prepared vs Bread, oat bran, toasted: nutrition compared

Nutrient (per 100 g)Bread, whole-wheat, commercially preparedBread, oat bran, toasted
Calories254 kcal259 kcal
Protein12.3 g11.4 g
Carbohydrates43.1 g43.7 g
Fat3.5 g4.8 g
Fibre6 g4.9 g
Sugar0 g8.5 g
Sodium450 mg387 mg

All values per 100 g. Source: USDA FoodData Central.

Close-up of a stack of delicious sesame bagels on a stainless steel plate.
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Bread, whole-wheat, commercially prepared

🔥 254 Calories
💪 12.3g Protein
⚡ 43.1g Carbohydrates
🥑 3.5g Fat

Bread, whole-wheat, commercially prepared provides 254 kcal per 100 g, with 12.3 g of protein, 43.1 g of carbohydrates and 3.5 g of fat.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Miscellaneous
Bread, whole-wheat, commercially prepared
Energy density
Dense
254 kcal per 100g
Macro energy profile
Carb-led
19% Protein · 68% Carbohydrates · 12% Fat
Glycemic profile
Low GI
GI 50 · GL 10
Notable signals
Very high in fiberHigh in proteinHigh in vitamin B1High in vitamin B3Low in sugar

Nutritional Information

254
kcal/100g
Protein
12.3g
Carbohydrates
43.1g
Fat
3.5g
Glycemic Index:
50

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories254 kcal
Protein12.3 g
Carbohydrates43.1 g
Fat3.5 g
Fiber6 g
Sodium450 mg

USDA data · USDA FoodData Central

Portion calculator

Calories
254 kcal
Protein
12.3 g
Carbohydrates
43.1 g
Fat
3.5 g
Fiber
6 g
Sodium
450 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Bread, whole-wheat, commercially prepared

Whole-wheat bread is a popular form of bread made from whole grain wheat flour, retaining the bran, germ, and endosperm of the wheat kernel. This type of bread has its origins in ancient civilizations where whole grains were preferred for their nutritional value. Today, commercially prepared whole-wheat bread is widely available and celebrated for its heartier texture and more complex flavor compared to white bread.

Nutritionally, whole-wheat bread is a rich source of fiber, protein, and essential vitamins and minerals. Each 100-gram serving contains approximately 254 calories, 12.3 grams of protein, 43.1 grams of carbohydrates, and 3.5 grams of fat. The high fiber content aids in digestion, while its complex carbohydrates provide sustained energy. This bread is not only versatile in culinary uses but also serves as a healthier option for sandwiches, toasts, and various recipes.

Health Benefits

Supports digestive health due to its high fiber content.
May help reduce the risk of heart disease by lowering cholesterol levels.
Aids in weight management by promoting satiety.
Provides essential nutrients such as B vitamins, iron, and magnesium.
May enhance blood sugar control through low glycemic indices.
Supports immune function due to antioxidant properties.
Can improve gut health by promoting beneficial gut bacteria.
May lower the risk of certain cancers, including colorectal cancer.
Contributes to bone health through mineral content.
Is a source of energy for physical activity due to its carbohydrate content.

Recommended Food Pairings

🥗
Peanut butter: A protein-rich spread that complements the fiber in the bread, perfect for a nutritious snack.
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Avocado: Adds healthy fats and vitamins, making a filling and heart-healthy sandwich.
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Turkey: A lean protein that pairs well with whole-wheat bread for a balanced meal.
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Hummus: A plant-based spread rich in protein and fiber that enhances the nutritional profile of your sandwich.
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Vegetables: Fresh veggies such as lettuce, tomatoes, and cucumbers can add crunch and vitamins, making your whole-wheat sandwich even healthier.

How to Consume

Serving size
1 slice (approximately 30g)
Frequency
3-5 times per week
  • •Toast the bread to enhance its flavor and texture.
  • •Use it as a base for healthy sandwiches filled with lean proteins and vegetables.
  • •Incorporate it into breakfast by making whole-wheat French toast.
  • •Pair it with soups or salads for added fiber and nutrients.
  • •Consider making breadcrumbs for healthier cooking alternatives.

Selection & Storage

How to choose:

  • ✓Look for whole-wheat flour as the first ingredient on the label.
  • ✓Check for minimal added sugars and preservatives.
  • ✓Choose bread that is soft but not overly squished or stale.
  • ✓Examine the expiration date to ensure freshness.
Storage
Store in a cool, dry place, ideally at room temperature in a sealed bag to maintain moisture.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid whole-wheat bread.
  • ⚠️Excessive consumption may lead to increased calorie intake, so moderation is key.

Frequently Asked Questions

How many calories does Bread, whole-wheat, commercially prepared have?

Bread, whole-wheat, commercially prepared contains approximately 254 calories per 100 grams, making it a moderate-calorie option that is packed with essential nutrients.

Is Bread, whole-wheat, commercially prepared healthy?

Yes, whole-wheat bread is considered healthy due to its high fiber content, which aids digestion, and its rich array of vitamins and minerals that support overall health.

How should Bread, whole-wheat, commercially prepared be stored?

It should be stored in a cool, dry place, preferably in a sealed bag to maintain freshness. For longer storage, it can be refrigerated or frozen.

What are the benefits of eating Bread, whole-wheat, commercially prepared?

Whole-wheat bread offers numerous benefits, including improved digestive health, support for heart health, and a rich source of energy and essential nutrients.

How much Bread, whole-wheat, commercially prepared can I eat per day?

A moderate intake of 2-4 slices per day is generally recommended as part of a balanced diet, depending on individual dietary needs and activity levels.

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