What does 100 calories of whole wheat bread look like?

100 calories =1¼ slices40 g · 1.4 oz

Medium calorie density2.52 kcal/g

🍞🍞

Each 🍞 = one slice (~32.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Whole wheat bread has 252 calories per 100 g, so 100 calories is 1¼ slices of whole wheat bread (40 g).

Whole wheat bread: 50 to 500 calories

Calories	Grams	Ounces	Slices
50 kcal	20 g	0.7 oz	⅔
100 kcal	40 g	1.4 oz	1¼
200 kcal	79 g	2.8 oz	2½
300 kcal	119 g	4.2 oz	3¾
500 kcal	198 g	7.0 oz	6¼

What's in 100 calories of whole wheat bread

4.9 gprotein

17.0 gcarbs

1.4 gfat

2.4 gfiber

Protein 20% Carbs 68% Fat 12% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than whole wheat bread:

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other bread, rice & grains

Food	100 kcal is	Grams
🍞 Whole wheat bread	1¼ slices	40 g
🥣 Oatmeal (cooked with water)	⅔ cup	141 g
🍚 Brown rice (cooked)	½ cup	89 g
🍚 Couscous (cooked)	½ cup	89 g
🍚 Quinoa (cooked)	½ cup	83 g
🍚 White rice (cooked)	⅓ cup	77 g
🍜 Egg noodles (cooked)	½ cup	72 g
🍝 Whole wheat pasta (cooked)	½ cup	67 g
🍝 Pasta (cooked)	½ cup (spaghetti)	63 g
🌮 Corn tortilla	2 tortillas	46 g
🍞 English muffin	¾ muffin	44 g
🥞 Pancakes	1¼ 4-inch pancakes	44 g
🍞 Rye bread	1¼ slices	39 g

See all bread, rice & grains →

Questions

How much is 100 calories of whole wheat bread?

100 calories of whole wheat bread is about 40 g (1.4 oz), or roughly 1¼ slices.

How many calories are in 100 g of whole wheat bread?

252 calories per 100 g, according to USDA FoodData Central.

Is whole wheat bread good for weight loss?

Medium calorie density (2.52 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 4.9 g of protein and 2.4 g of fiber.

How many calories are in one slice?

About 81 calories.

How many slices is 200 calories?

About 2½ (79 g).

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.

Source: USDA FoodData Central, "Bread, whole-wheat, commercially prepared" (FDC ID 172688). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 slice = 32.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.