How many calories are in one slice of whole-grain wheat bread?

December 18, 2025 •

4 min read

According to nutritional data, a single slice of whole-grain wheat bread typically contains between 70 and 85 calories, though this can vary significantly by brand and slice size. This guide explores how many calories are in one slice of whole-grain wheat bread and provides a comprehensive look at the nutritional details, benefits, and considerations for incorporating it into your diet.

Quick Summary

The calorie count for a single slice of whole-grain wheat bread generally falls within the 70 to 85 calorie range, influenced by brand, slice thickness, and additional ingredients. It offers more fiber and nutrients than white bread, making it a better choice for weight management and overall health.

Key Points

Calorie Range: A single slice of whole-grain wheat bread typically contains 70 to 85 calories, varying by brand and slice size.
Check the Label: The most accurate way to know the exact calorie count is to check the nutrition facts on the specific bread package.
Nutrient-Dense Choice: Whole-grain bread offers more dietary fiber, protein, and essential nutrients like magnesium and B vitamins compared to refined white bread.
Benefit for Weight Loss: The higher fiber content promotes satiety and can aid in weight management by helping you feel fuller for longer.
Identifying Real Whole Grain: Look for '100% Whole Grain' on the packaging and ensure a whole grain is the first ingredient listed to avoid misleading products.
Brands to Consider: Opt for brands like Ezekiel, Dave's Killer Bread, or thin-sliced options for healthier choices.

Understanding the Calorie Count in Whole-Grain Wheat Bread

The number of calories in a single slice of whole-grain wheat bread is not a fixed number. It varies depending on several factors, including the specific brand, the density of the bread, and the presence of added ingredients like seeds or sweeteners. While a standard commercially prepared slice often contains around 80 calories, reviewing the nutrition label is the most accurate method for tracking your intake.

Factors That Influence Calorie Content

Slice Thickness and Weight: A thick-cut slice from a hearty bakery loaf will naturally contain more calories than a thin-sliced bread from the grocery store aisle. Calorie counts are tied directly to the weight of the serving, so a 1 oz (28g) slice will have a different calorie count than a 1.5 oz (42g) slice, even for the same brand.
Added Ingredients: Some whole-grain breads are enhanced with seeds (flax, sunflower, pumpkin), nuts, or sweeteners (honey, molasses) to boost flavor and nutrition. While beneficial, these additions can increase the total calorie count. For example, a slice of a seeded whole-grain bread may contain more calories than a plain whole-wheat variety.
Manufacturing Process: The specific recipe and manufacturing process also play a role. Sprouted grain breads, like Food for Life Ezekiel 4:9, often have slightly different nutritional profiles, including calorie counts, compared to traditional whole-wheat bread.

Whole Grain vs. Refined Grain: A Nutritional Comparison

Choosing whole-grain bread over its refined counterpart, white bread, offers significant nutritional advantages. The table below illustrates the key differences to help you make an informed decision.


Nutrient	Whole-Grain Wheat Bread (per slice)	White Bread (per slice)
Calories	~70-85	~65-75
Fiber	~2-4g	~1g or less
Protein	~3-5g	~2g
Nutrients	Rich in B vitamins, magnesium, iron, zinc	Enriched with some nutrients after refining

The most notable difference is the fiber content. The bran and germ, which contain fiber and other nutrients, are stripped away during the refining process for white bread. Whole-grain bread, retaining all three parts of the grain, provides more fiber, which is crucial for digestive health and helps you feel full longer.

The Health Benefits of Whole-Grain Bread

Beyond simply counting calories, the type of bread you eat can have a profound effect on your health. The high fiber content in whole-grain bread is linked to several benefits:

Weight Management: Fiber promotes a feeling of fullness, which can help prevent overeating and support weight loss goals. Studies have also linked whole-grain consumption to lower body mass index (BMI) and less belly fat.
Improved Digestion: The fiber acts as a prebiotic, feeding beneficial gut bacteria, and adds bulk to stool, reducing the risk of constipation.
Reduced Risk of Chronic Diseases: Regular consumption of whole grains is associated with a lower risk of heart disease, stroke, and type 2 diabetes. Fiber, along with other compounds in whole grains, helps regulate blood sugar levels and may lower inflammation.

How to Choose a Truly Healthy Whole-Grain Bread

Not all brown bread is created equal. Some products are simply refined white bread with added coloring. Here's how to identify a genuinely whole-grain option:

Look for '100% Whole Grain': This phrase on the package is a guarantee that all the grain ingredients are whole.
Check the Ingredient List: The first ingredient listed should be 'whole wheat flour' or another 'whole grain' (e.g., whole oats, brown rice). Be wary of products that list 'wheat flour' alone, as this is usually refined.
Use the Whole Grains Council Stamp: The Whole Grains Council provides stamps to easily identify products with significant whole-grain content. The '100% Whole Grain Stamp' indicates all grain is whole grain, while the 'Basic Stamp' means at least half is whole grain.
Consider Thin-Sliced Options: For those monitoring calorie intake closely, thin-sliced whole-grain breads are an excellent option, offering all the benefits with fewer calories per serving.

Whole-Grain Bread Brands to Consider

Ezekiel 4:9 Sprouted Grain Bread: Made from sprouted whole grains, legumes, and seeds with no added sugar.
Dave's Killer Bread: Offers several whole-grain and seeded options, often found in thin-sliced versions.
Pepperidge Farm Thin Sliced 100% Whole Wheat: A lower-calorie, high-fiber option.
Food for Life: Known for its Ezekiel sprouted grain products, which have no flour and are often lower in sodium.

Conclusion

In summary, one slice of whole-grain wheat bread typically contains about 70 to 85 calories, but this can differ based on factors such as brand, slice size, and added ingredients. Critically, whole-grain bread offers superior nutritional benefits over white bread, primarily due to its higher fiber content. Choosing 100% whole-grain options supports weight management, aids digestive health, and can reduce the risk of chronic diseases. By learning to read nutrition labels and looking for key indicators like the '100% Whole Grain' label, you can confidently select a bread that best supports your dietary goals.

For more information on decoding food labels and making healthier choices, visit the Center for Science in the Public Interest.

Frequently Asked Questions

Not necessarily. The calorie difference is often small, and sometimes white bread can have a similar or slightly higher calorie count per slice. The main difference lies in the nutritional value; whole-grain bread contains more fiber and other nutrients.

Factors such as slice thickness, the density of the bread, and added ingredients like seeds, nuts, or honey can all influence the total calorie count of a single slice.

Yes, whole-grain bread can be beneficial for weight loss. The high fiber content helps you feel full and satisfied, potentially leading to consuming fewer calories overall. Eating whole grains is also linked to a lower risk of obesity.

To ensure a bread is truly whole grain, look for the '100% Whole Grain' label on the package. The ingredient list should also show 'whole wheat flour' or another whole grain as the first item.

A single slice of whole-grain wheat bread typically contains between 2 and 4 grams of dietary fiber, which contributes significantly to your daily fiber intake.

Thin-sliced whole-grain breads offer the same nutritional benefits as thicker slices but with fewer calories per serving, making them an excellent choice for those managing their weight.

No. The brown color in some breads can come from added ingredients like molasses or caramel coloring, not necessarily from whole grains. It is essential to check the ingredient list for the word 'whole' to be certain.