How Many Calories in Whole wheat bread?
1 felie (40g) = 99 kcal
Nutritional Values per 100g
Standard Serving
1 felie (40g) contains 99 calories.
Best time: Breakfast or lunch, around physical activity for energy
Benefits
- ✓Rich in fiber (7g/100g) that supports digestion, satiety, and steadier blood sugar than white bread
- ✓Complex carbohydrates from whole wheat flour - slower energy release and fewer blood sugar spikes
- ✓Contains more protein than white bread (13g/100g), useful for protein intake in bread-based meals
- ✓Source of B vitamins, iron, magnesium, and zinc, preserved in the bran and germ of whole grains
- ✓Filling and versatile - the ideal base for healthy sandwiches with egg, cottage cheese, or chicken breast
Considerations
- !Check the label - many breads labeled "whole grain" mostly contain white flour; look for "whole wheat flour" as the first ingredient
- !Contains gluten - unsuitable for people with celiac disease or gluten sensitivity
- !Calorie-dense per 100g - a typical slice has about 100 kcal, so portion carefully if you track calories
FitAzi Tip
FitAzi prefers whole wheat bread over white for its superior fiber and satiety - a sandwich with 2 slices, egg, and vegetables is a balanced and easy-to-make lunch. Read the ingredient list and choose breads where whole wheat flour comes first, not just on the label. For meal prep, slice the bread and freeze it so you always have it on hand without waste.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.