100 Whole Wheat vs. 100 Whole Grain Bread: What's the Difference?

December 4, 2025 •

4 min read

According to the Whole Grains Council, a "whole grain" includes all three parts of the kernel—bran, germ, and endosperm—while a "refined grain" is stripped of its most nutritious components. This distinction is key to understanding the difference between 100 whole wheat and 100 whole grain bread, which lies in the variety of grains used.

Quick Summary

All 100% whole wheat bread is a type of 100% whole grain bread, but not all 100% whole grain bread is made solely from whole wheat. The primary distinction is the ingredient base.

Key Points

Categorical Difference: Whole grain is a broad category, while whole wheat is a specific type of whole grain.
Ingredient Specificity: 100% whole wheat bread uses only whole wheat flour, while 100% whole grain can include a mix of whole grains.
Nutritional Parity: If both are 100%, their nutritional profiles are very similar, both containing the bran, germ, and endosperm.
Label Verification: The key is the "100%" stamp or reading the ingredients list for the word "whole" before the grain type, as labels can be misleading.
Allergy Considerations: A 100% whole grain bread could be gluten-free, but 100% whole wheat bread will always contain gluten.
Flavor Profile: 100% whole wheat offers a consistent, hearty flavor, while 100% whole grain can have a more varied and complex taste depending on the blend.

Understanding the Anatomy of a Whole Grain

At its core, a whole grain is the entire seed of a plant, consisting of three edible parts: the bran, the germ, and the endosperm. Refined grains, in contrast, have had the bran and germ removed during processing, stripping away fiber, vitamins, and minerals. For a product to be labeled "whole," all three components must be present in their natural proportions. The integrity of these components is what provides the health benefits associated with whole grains.

The All-Encompassing Category: 100% Whole Grain Bread

When you see a loaf labeled "100% Whole Grain," it means that all the grain ingredients used are in their whole form. This is an umbrella term that does not specify the type of grain. For example, a 100% whole grain bread could be made with a blend of whole wheat, oats, quinoa, brown rice, or barley. This variety can lead to differences in flavor, texture, and nutritional profile, depending on the specific mix of grains. The Whole Grains Council provides a voluntary Whole Grain Stamp to help consumers identify products with significant whole grain content. A product with the "100% Whole Grain" stamp contains at least 16g of whole grains per serving and no refined grains.

The Specific Subset: 100% Whole Wheat Bread

"100% Whole Wheat" is a more specific term. It guarantees that the bread is made exclusively from whole wheat flour and no other types of grain or refined flour. Since wheat is a type of grain, all 100% whole wheat bread is inherently also 100% whole grain bread. However, its flavor and texture will be consistent, as it lacks the variety of other grains. While nutritionally excellent, a 100% whole wheat loaf can sometimes be less complex in flavor than a multi-grain blend.

Decoding Misleading Labels

Be a savvy consumer when navigating the bread aisle. Many labels can be misleading and do not indicate a truly whole grain product. Here are some to watch out for:

"Wheat Bread": This simply means the bread contains some form of wheat, which could be highly processed refined flour. The word "whole" must precede "wheat" to indicate it is a whole grain product.
"Multigrain": This label only signifies that the bread contains multiple types of grains, but they may all be refined. It does not guarantee the presence of whole grains.
"Stone-Ground" or "Cracked Wheat": These terms refer to the milling process or form of the grain, not whether the entire kernel is included.
Darker Color: A darker color often does not come from whole grains but from added ingredients like molasses or caramel coloring.

Nutritional Comparison: 100% Whole Wheat vs. 100% Whole Grain

For bread labeled 100% of either type, the nutritional profiles are quite similar because they both contain the entire grain kernel. Any minor variations are a result of the specific grains used in the 100% whole grain blend. Both are far superior to refined bread, which loses most fiber and micronutrients during processing.


Feature	100% Whole Wheat Bread	100% Whole Grain Bread
Ingredient Base	Exclusively whole wheat flour.	Any combination of whole grains, including wheat, oats, barley, quinoa, etc..
Ingredient Variety	Homogenous; uses only one type of whole grain.	Varied; can use multiple types of whole grains for diverse flavor and nutrition.
Nutritional Profile	Very high in fiber and micronutrients, specifically from the wheat kernel.	High in fiber and micronutrients, with variations depending on the mix of grains.
Allergy Concerns	Contains wheat and therefore gluten.	May contain wheat or be gluten-free, depending on the grains used (e.g., if made with quinoa and brown rice).
Flavor	Typically hearty and robust, with a consistent taste.	Can be nutty, sweet, or earthy, depending on the blend of grains.
Fiber Content	Excellent source of dietary fiber.	Can potentially contain slightly more or different types of fiber if a blend of high-fiber grains is used.

The Final Verdict: How to Choose

The decision between 100 whole wheat and 100 whole grain bread ultimately comes down to personal preference for taste and texture, as both offer excellent nutritional benefits over refined breads. For those who prefer a consistent, hearty flavor, 100% whole wheat is a reliable choice. If you enjoy more complex textures and varied flavors, a blend of 100% whole grains might be more appealing. The most important thing is to ensure the product is indeed 100% whole and not just misleadingly labeled. Look for the Whole Grain Stamp or check the ingredients list to verify that "whole" or "100% whole" is listed first or near the beginning. For additional resources on whole grains and health, you can consult The Nutrition Source at the Harvard T.H. Chan School of Public Health.(https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/)

Frequently Asked Questions

Yes, by definition, all whole wheat bread is a type of whole grain bread because wheat is a type of grain. However, not all whole grain bread is whole wheat, as it can be made from other whole grains like oats, rice, or barley.

Both are excellent, nutritious choices because they contain all three parts of the grain kernel. The healthier option depends on the specific blend of grains in the 100% whole grain bread and individual nutritional needs, but both are superior to refined bread.

To be sure, look for the "100% Whole Grain" stamp from the Whole Grains Council on the package. Alternatively, check the ingredients list, where "whole" should appear as the first word before any grain name, such as "whole wheat flour" or "whole oats".

No. Terms like 'multigrain,' 'wheat bread,' or 'seven-grain' do not guarantee the presence of whole grains and often contain refined flours. The word 'whole' is the key indicator.

Some bread labeled simply "whole grain" or "made with whole grains" may still contain a mix of whole and refined flours. The "100%" indicates that no refined grains are included, ensuring you receive the full nutritional benefit of the intact grain kernel.

Yes. The bran, which is the outer layer of the whole grain, is rich in dietary fiber. Since whole grain bread contains the entire kernel, it is a significant source of fiber, which aids digestion and heart health.

The primary factor is the variety of grains used. While all whole grains are healthy, different grains (like oats versus wheat) have slightly different nutrient compositions, which can lead to minor nutritional variations in a 100% whole grain blend.