Whole Wheat Bread
Every 100 g of Whole Wheat Bread contains 247 kcal and 34 g of available carbohydrate. Its glycemic index is 54 (Low), the average of 3 studies in the International GI Tables (Atkinson 2021). A typical 50 g portion has a glycemic load of 9.2 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Wholemeal bread provides more fibre than white bread, and loaves with visible grains are digested more slowly than finely milled flour.
Best preparation methods
Read the label: wholemeal flour should be the first ingredient, not white flour with a little added bran.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (50 g) |
|---|---|---|
| Calories | 247 kcal | 123.5 kcal |
| Protein | 13 g | 6.5 g |
| Carbohydrate | 41 g | 20.5 g |
| Available carbohydrate | 34 g | 17 g |
| Fat | 3.4 g | 1.7 g |
| Dietary fibre | 7 g | 3.5 g |
| Insulin index | 96 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 4 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Whole Wheat Bread good for weight loss?
It can be included in moderation: it contains 7 g of fibre per 100 g, which supports fullness, and a 50 g portion gives 124 kcal.
How does Whole Wheat Bread affect blood sugar?
Its glycemic index is 54 (Low) according to Atkinson 2021. A typical 50 g portion has a glycemic load of 9.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Whole Wheat Bread?
A typical 50 g portion of Whole Wheat Bread provides about 124 kcal, 6.5 g protein, 20.5 g carbohydrate, 1.7 g fat and 3.5 g fibre.
Approved value: average of 3 studies (range 45–70), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.