Food compare · 2026
White bread vs Whole-wheat bread
White bread vs Whole-wheat bread compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | White bread | Whole-wheat bread |
|---|---|---|
| Calories | 265 kcal | 247 kcal |
| Protein | 9 g | 13 g |
| Carbs | 49 g | 41 g |
| Fat | 3.2 g | 3.5 g |
| Fiber | — | 7 g |
| Protein per 100 kcal | 3.4 g | 5.3 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick whole-wheat bread when you want more fiber in the same sandwich format. Pick white bread when texture or digestion preference wins and you will get fiber elsewhere.
Pick White bread when
Kids’ sandwiches, sensitive stomachs, or recipes that need soft white crumb.
Pick Whole-wheat bread when
Everyday toast and sandwiches where a fiber bump helps satiety.
Caveats
- Brand formulas vary widely — always prefer the label over a generic bread entry for packaged loaves.
Food notes
🍞 White bread
~75 kcal/slice. Faster digesting than whole wheat. Lower fiber but higher protein than most assume.
🍞 Whole-wheat bread
More protein and fiber than white. ~70 kcal/slice depending on brand. Read labels — many 'wheat' breads are mostly white.
AskCalories
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