Whole Wheat Bread Calories & Carbs
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 slice (28g); per 100 g: 35.5g net carbs, 208 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in whole wheat bread?
Whole Wheat Bread — 1 slice (28g) — has 9.9g net carbs: 12.3g total carbs minus 2.3g fiber, plus 2.3g protein, 0.3g fat, and 58 calories. Per 100g that is 35.5g net carbs (43.8g total carbs, 8.3g fiber) and 208 calories. That makes whole wheat bread high in net carbs and about average for the typical breads and grain, which averages about 44.7g net carbs per 100g. At this carb count, whole wheat bread is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
Is whole wheat bread keto-friendly?
Whole Wheat Bread is borderline for keto — it works only in small portions. 1 slice (28g) is 9.9g net carbs (12.3g total carbs − 2.3g fiber); per 100g that is 35.5g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Keeping an eye on carbs in whole wheat bread?
Whole Wheat Bread runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 slice | 9.9g | 12.3g | 2.3g | 58 |
| 100 g (3.5 oz) | 35.5g | 43.8g | 8.3g | 208 |
| 1 oz (28 g) | 9.9g | 12.3g | 2.3g | 58 |
How many calories are in whole wheat bread?
Whole Wheat Bread — 1 slice (28g) — has 58 calories, with 2.3g protein, 0.3g fat, and 9.9g net carbs. Per 100g: 208 calories and 35.5g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 208 |
| Total carbs | 43.8g |
| Net carbs | 35.5g |
| Fiber | 8.3g |
| Sugar | 2.1g |
| Sugar alcohols | 0g |
| Protein | 8.3g |
| Fat | 1g |
| Sodium | 94mg |
| Potassium | 0mg |
Source: Open Food Facts (When Pigs Fly). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in whole wheat bread?
- Whole Wheat Bread (1 slice, 28g) has 12.3g of total carbs and 9.9g of net carbs. Per 100 grams: 43.8g total, 35.5g net.
- How many net carbs are in whole wheat bread?
- Whole Wheat Bread has 9.9g of net carbs per 1 slice (28g) — 12.3g total carbs minus 2.3g fiber.
- Is whole wheat bread keto-friendly?
- Whole Wheat Bread is borderline for keto — it works only in small portions. 1 slice (28g) is 9.9g net carbs (12.3g total carbs − 2.3g fiber); per 100g that is 35.5g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in whole wheat bread?
- Whole Wheat Bread (1 slice, 28g) has 58 calories; that is 208 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.