Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 247 calories, 10.5g protein, 43g carbs, and 3.5g fat per one slice (30g). It is a source of sodium, iron, zinc.
Nutrition Facts — one slice (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 247 kcal | 12% |
| Protein | 10.5g | 21% |
| Carbohydrates | 43.0g | 16% |
| Total Fat | 3.5g | 4% |
| Fiber | 6.5g | 23% |
| Sugar | 4.5g | -- |
| Saturated Fat | 0.70g | 3% |
| Sodium | 450.0mg | 20% |
| Calcium | 70.0mg | 5% |
| Iron | 230.0mg | 1278% |
| Magnesium | 1.8mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 4.5mg | 265% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.50mg | 3% |
Is Whole Wheat Good for You?
Whole Wheat provides 247 calories per one slice (30g) with 10.5g protein, 43g carbohydrates, and 3.5g fat. It is a source of sodium (20% dv), iron (1278% dv), zinc (1818% dv).
Whole wheat atta bread is a sliced bread made from Indian whole wheat flour (atta), commonly available in Indian bakeries and supermarkets. It is denser and more nutritious than refined white bread.
Key Health Benefits of Whole Wheat
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1278% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (265% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g protein per serving to support satiety and muscle maintenance.
How to Track Whole Wheat Nutrition with Gram
Use Gram to log whole wheat and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in whole wheat?
Whole Wheat contains 247 calories per one slice (30g).
How much protein is in whole wheat?
Whole Wheat provides 10.5g of protein per one slice (30g).
How many carbs are in whole wheat?
Whole Wheat has 43g of carbohydrates per one slice (30g).
Is whole wheat good for tracking nutrition?
Yes. Whole Wheat can be logged by calories, macros, and micronutrients in the Gram app.
How should I use whole wheat in a meal plan?
Use Whole Wheat as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track whole wheat and thousands of other foods with the Gram app.