🍞 grain
Calories in Whole-wheat bread
69kcal
Per 1 slice (28g)
Protein
3.6g
Carbs
11.5g
Fat
1g
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Whole-wheat sandwich bread — fiber and protein-bearing version.
More protein and fiber than white. ~70 kcal/slice depending on brand. Read labels — many 'wheat' breads are mostly white.
Best for
- training days and glycogen refill — 41g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
- brand/restaurant recipes change — re-check if the number feels off
How to log it
Weigh cooked whole-wheat bread if that is the state in the DB serving. 1 slice (~28g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Cooked, grilled, fried & breaded
Plain whole-wheat bread is the baseline above. Oil, frying, and restaurant prep usually raise the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Plain cooked | ~247 | Matches the page numbers |
| Cooked with oil or butter | ~284–346 | Fat mixed through or on top |
| Fried / restaurant style | ~333–445 | Wok oil, deep-fry, or heavy glaze |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (28g) | 69 | 3.6g | 11.5g | 1g |
| 2 slices (56g) | 138 | 7.3g | 23g | 2g |
Per 100g: 247 kcal · 13g P · 41g C · 3.5g F · 7g fiber