grain · Serving 2 slices
Whole wheat bread
Whole wheat bread scores 63/100 (Good) on FoodScore. It offers significant protein and fiber, along with various micronutrients, but contains some added sugar and is ultra-processed.
63
Good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (7g)+9
- Protein (13g)+9
- Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
What brings the score down
Penalties- Added sugar (5g)-4
- Sodium (472mg)-1
- Ultra-processed (NOVA 4)-10
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 247 kcal | — |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | — |
| Fiber | 7 g | 25% |
| Protein | 13 g | 26% |
| Added sugar | 5 g | 10% |
| Sodium | 472 mg | 21% |
| Potassium | 254 mg | 5% |
| Calcium | 0 mg | 0% |
| Iron | 2.5 mg | 14% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 202 mg | 16% |
| Zinc | 1.8 mg | 16% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 11 % | 11% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Ingredients: Whole wheat flour, water, wheat gluten, sugar, yeast, salt, soybean oil, calcium propionate (preservative), mono- and diglycerides
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is whole wheat bread good for you?
- Whole wheat bread provides beneficial fiber (7g) and protein (13g), along with essential micronutrients. However, it does contain added sugar and is classified as ultra-processed.
- Is whole wheat bread good for weight loss?
- With 7g of fiber and 13g of protein per serving, whole wheat bread can contribute to satiety, which may be helpful for weight management. Be mindful of portion sizes due to its calorie content.
- Is whole wheat bread good for people with diabetes?
- Whole wheat bread's fiber content (7g) can help moderate blood sugar response compared to refined grains. However, it still contains carbohydrates and some added sugar, so portion control is important for managing blood glucose.
- Is whole wheat bread ultra-processed?
- Yes, whole wheat bread is classified as NOVA 4, indicating it is an ultra-processed food. This classification is based on the industrial processes and ingredients typically used in its production.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.