Nutrition facts
Calories in whole wheat bread
Whole wheat bread has a reputation for being lighter than white. On energy the gap is small; on fiber it is clear, and that is the only sound reason to pick it.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One slice · from a wholemeal country loaf | 40 g | 94 kcal | 3.8 g | 16.5 g | 0.7 g | 2.9 g |
| Two slices · a breakfast | 80 g | 187 kcal | 7.6 g | 33 g | 1.4 g | 5.8 g |
| A quarter of a wholemeal baguette · a meal-sized piece | 60 g | 140 kcal | 5.7 g | 24.7 g | 1 g | 4.4 g |
| The Ciqual reference · wholemeal bread, type 150 flour | 100 g | 234 kcal | 9.5 g | 41.2 g | 1.7 g | 7.3 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Bread, French bread, wholemeal or integral bread (made with flour type 150)
- Energy
- 234 kcal
- Protein
- 9.5 g
- Carbohydrate
- 41.2 g
- of which sugars
- 2.4 g
- Fat
- 1.7 g
- Fiber
- 7.3 g
- Sodium
- 470 mg
What a table of values does not say
- Whole wheat and white bread sit very close on energy. What really separates them is read on the fiber line.
- Type 150 is the most complete of the common French wheat flours. Breads sold as multigrain are often white flour with seeds, and belong to other lines of the table.
- A slice weighs around 40 g depending on the cut: that is the first source of variation in the arithmetic, ahead of the type of bread.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Scrambled eggs with whole wheat bread · 60 g per serving
- Soft-boiled eggs with toast soldiers · 60 g per serving
- Avocado toast with egg and cherry tomatoes · 60 g per serving
- Whole wheat bread with emmental · 40 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorAn average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories du pain complet.