Whole-wheat bread vs White bread: Calories, Protein and Which to Choose
A side-by-side comparison of Whole-wheat bread and White bread per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Whole-wheat bread | White bread |
|---|---|---|
| kcal | 252 | 266 |
| Protein | 12.4 g | 8.9 g |
| Carbohydrates | 42.7 g | 49.4 g |
| Sugar | 4.4 g | 5.7 g |
| Fibre | 6 g | 2.7 g |
| Fat | 3.5 g | 3.3 g |
| Sodium | 450 mg | 491 mg |
| Nutrient | Whole-wheat bread | White bread |
|---|---|---|
| kcal | 76 | 67 |
| Protein | 3.7 g | 2.2 g |
| Carbohydrates | 12.8 g | 12.4 g |
| Sugar | 1.3 g | 1.4 g |
| Fibre | 1.8 g | 0.7 g |
| Fat | 1.1 g | 0.8 g |
| Sodium | 135 mg | 123 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Whole-wheat bread has 3.5 g more protein per 100 g.
- Calories per 100 g are similar.
- For protein per calorie, Whole-wheat bread wins: 4.9 g of protein per 100 kcal versus 3.3 g.
- Whole-wheat bread has more fibre: 6 g versus 2.7 g per 100 g.
Swap equivalents
- 100 g of Whole-wheat bread has the same calories as 95 g of White bread.
- For the protein in 100 g of Whole-wheat bread, you need 140 g of White bread.
Frequently asked questions
Which is better: Whole-wheat bread or White bread?
It depends on your goal. Per 100 g, Whole-wheat bread has 252 kcal and 12.4 g of protein; White bread has 266 kcal and 8.9 g. Whole-wheat bread has 3.5 g more protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Whole-wheat bread for White bread?
Yes. To keep calories the same, swap 100 g of Whole-wheat bread for about 95 g of White bread. In the meal plan generator, food swaps do this maths while keeping the meal on target.
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Generate my meal plan