Whole Wheat Nutrition Facts: Calories, Macros & Health Benefits
Summary: Whole Wheat contains 313 calories, 12g protein, 49g carbs, and 4.2g fat per one slice (28g). It is a source of sodium, iron, zinc.
Nutrition Facts — one slice (28g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 313 kcal | 16% |
| Protein | 12.0g | 24% |
| Carbohydrates | 49.0g | 18% |
| Total Fat | 4.2g | 5% |
| Fiber | 6.0g | 21% |
| Sugar | 5.0g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 455.0mg | 20% |
| Calcium | 75.0mg | 6% |
| Iron | 254.0mg | 1411% |
| Magnesium | 1.8mg | 0% |
| Zinc | 212.0mg | 1927% |
| Vitamin C | 0.39mg | 0% |
| Vitamin A | 0.24mcg | 0% |
| Vitamin B6 | 4.4mg | 259% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 42.0mcg | 10% |
| Vitamin E | 0.40mg | 3% |
Is Whole Wheat Good for You?
Whole Wheat provides 313 calories per one slice (28g) with 12g protein, 49g carbohydrates, and 4.2g fat. It is a source of sodium (20% dv), iron (1411% dv), zinc (1927% dv).
Toasted whole wheat bread, a common breakfast staple providing complex carbohydrates and dietary fiber.
Key Health Benefits of Whole Wheat
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1411% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1927% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (259% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g 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 313 calories per one slice (28g).
How much protein is in whole wheat?
Whole Wheat provides 12g of protein per one slice (28g).
How many carbs are in whole wheat?
Whole Wheat has 49g of carbohydrates per one slice (28g).
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.