How many calories in a slice of whole wheat bread depends mainly on slice size and brand — a thin diet slice can run as low as 45 calories, while a thick bakery-style slice can top 110. A standard commercially prepared slice lands around 69 calories, based on USDA FoodData Central 2025 reference data, but the real range across popular brands is wider than most people expect.
Quick Answer
A standard 28-gram slice of commercially prepared whole wheat bread contains about 69 calories, based on USDA reference data. Thinner “light” or diet slices can run as low as 45 calories, while thick bakery-style slices can reach 100–110 calories.
Understanding how many calories in a slice of whole wheat bread helps with meal planning and calorie tracking.
How Many Calories in a Slice of Whole Wheat Bread by Size
These figures use one specific USDA FoodData Central reference — “Whole Wheat Bread (Commercial),” at 69 calories, 1.2 g fat, 12.9 g carbs, and 2.7 g protein per 28 g slice (246 calories per 100 g). Individual brands vary from this baseline, sometimes significantly — see the brand comparison below for real, labeled examples.
| Slice type | Approx. weight | Calories | Carbs | Fiber |
|---|---|---|---|---|
| Thin / diet slice | 25 g | ~62 | 11.5 g | 1.7 g |
| Standard slice | 28 g | 69 | 12.9 g | 1.9 g |
| Sandwich slice | 32 g | ~79 | 14.7 g | 2.2 g |
| Thick / bakery slice | 40 g | ~99 | 18.4 g | 2.7 g |
| Per 100 g | 100 g | 246 | 46.1 g | 6.8 g |
Note: These USDA-based figures show how slice size affects calories for the same bread. The wider 45–110 calorie range mentioned earlier reflects differences across brands — see the brand comparison table below for real-world examples.
A “standard” 28 g slice is what most packaged sandwich bread weighs. Diet or “thin-sliced” breads are usually cut closer to 20-25 g specifically to lower the calorie count, while bakery and artisan loaves are frequently much heavier per slice — sometimes 50 g or more, which can push a single slice well past 100 calories even before any toppings.
Lowest Calorie Whole Wheat Bread 2026: Top Brands Under 60 Calories
As of 2026, Sara Lee’s “Delightful Soft & Smooth Wheat Bread” (100% Whole Wheat) is one of the lowest-calorie whole wheat breads sold in mainstream grocery stores, at exactly 45 calories per slice — the product’s nutrition label confirms this figure across independent nutrition trackers. It achieves this mainly through a thinner slice cut, not a different recipe, and still delivers 2 g of fiber per slice.
If 45 calories feels too restrictive for your needs, several mainstream 100% whole wheat options land in the 60-calorie range with a more standard slice — Nature’s Own, Sara Lee’s regular 100% Whole Wheat, and Dave’s Killer Bread’s 21 Whole Grains & Seeds Thin-Sliced all cluster there. The full comparison below shows where each popular brand actually falls.
Whole Wheat Bread Calories by Brand, Lowest to Highest (2026)
| Brand and product | Calories per slice | Fiber | Calories per 100g |
|---|---|---|---|
| Sara Lee Delightful Soft & Smooth Wheat (100% Whole Wheat) | 45 | 2.0 g | ~180 |
| Nature’s Own 100% Whole Wheat | 60 | — | ~240 |
| Sara Lee 100% Whole Wheat (regular) | 60 | 2.0 g | ~240 |
| Dave’s Killer Bread 21 Whole Grains & Seeds Thin-Sliced | 60 | 3.0 g | ~240 |
| Dave’s Killer Bread 100% Whole Wheat Thin-Sliced | 70 | 2.0 g | ~280 |
| Oroweat Small Slice 100% Whole Wheat | 70 | — | ~280 |
| Franz 100% Whole Wheat | 80 | — | ~320 |
| Oroweat 100% Whole Wheat (standard, 43 g slice) | 110 | — | ~256 |
This brand comparison shows that how many calories in a slice of whole wheat bread can vary by more than double — from 45 to 110 calories.
Every figure above comes from either the brand’s own product page or a nutrition tracker citing the brand’s published label, not an estimate. Fiber wasn’t listed publicly for every product, which is why some cells are blank rather than guessed — values shown where verified. Two things stand out: Dave’s Killer Bread’s two thin-sliced varieties differ by 10 calories for the same “thin-sliced” claim, and Oroweat’s own “small slice” version has less than two-thirds the calories of its regular slice — proof that within a single brand, the product name matters as much as the brand name.
Why Calorie Counts Vary Between Slices
- Slice thickness. This is the single biggest factor — the brand table above shows a nearly 2.5x spread between the thinnest and thickest options, almost entirely from cut size, not recipe.
- Added sugar or honey. Some whole wheat breads add a small amount of sweetener for flavor, which adds a modest number of calories per slice.
- Oil content. Recipes using canola or vegetable oil carry slightly more fat and calories than leaner formulations.
- Seeds and added grains. Multigrain or seeded whole wheat breads run a bit higher in both calories and healthy fats than a plain loaf.
Whole Wheat vs. White Bread: Which Has Fewer Calories? (2026 Data)
Many people switch to whole wheat bread expecting a big calorie savings. In reality, the calorie difference is usually small — the real advantage is fiber, not a lower number on the label.
| Bread type | Calories per slice (approx.) | Fiber per slice |
|---|---|---|
| White bread | 65–90 | 0.5–1 g |
| Whole wheat bread | 45–110 (brand dependent) | 1.5–3 g |
| Multigrain bread | 90–120 | 2–4 g |
| Sourdough bread | 90–160 (often a larger slice) | 1–2 g |
Whole wheat bread typically has close to three times the fiber of white bread at a similar calorie count, along with more B vitamins, iron, and magnesium. That fiber is what tends to keep people fuller for longer — not a meaningfully lower calorie number.
Calories in Whole Wheat Bread With Common Toppings
Toppings often add more calories than the bread itself. Using a standard 69-calorie slice as the baseline:
| Topping | Added calories | Total with bread |
|---|---|---|
| 1 tsp butter | +35 | ~104 |
| 1 tbsp peanut butter | +95 | ~164 |
| 1 tbsp jam or honey | +55 | ~124 |
| ¼ avocado | +65 | ~134 |
A sandwich typically uses two slices, so double the bread total before adding fillings — two standard slices alone run about 138 calories before anything goes between them.
Does Toasting Change the Calorie Count?
No — toasting removes moisture, not energy. A toasted slice contains the same calories as an untoasted one; only the texture and crunch change. Calories only increase when butter, oil, or spreads are added during or after toasting.
Is Whole Wheat Bread Good for Weight Loss?
Whole wheat bread can fit into a weight-loss plan when portions are controlled — its higher fiber content supports fullness and steadier blood sugar compared to refined white bread. But “whole wheat” doesn’t automatically mean low-calorie, as the brand table above shows: a Sara Lee diet slice and a standard Oroweat slice differ by more than double. If calories are the priority, checking the actual label matters more than the “whole wheat” label alone.
How to Choose a Lower-Calorie Whole Wheat Bread
- Check calories per slice on the label, not just the “whole wheat” claim — the brand comparison above shows over double the range within the category.
- Look for “100% whole wheat” or “whole wheat flour” as the first ingredient, not just “wheat flour,” which is often mostly refined.
- Thin-sliced or “diet” varieties usually cut calories through slice size, not a different recipe — the nutrition profile per gram is often similar.
- Aim for at least 2–3 grams of fiber per slice if fullness and digestion are a priority alongside calories.
Common Myths About Whole Wheat Bread Calories
Myth: Whole Wheat Bread Is Always Low-Calorie
As the brand comparison shows, whole wheat bread ranges from 45 to over 110 calories per slice. Its real advantage is fiber and nutrient density, not a guaranteed low number.
Myth: Toast Has Fewer Calories Than Regular Bread
Toasting changes moisture and texture, not calorie content. A toasted and untoasted slice from the same loaf contain the same energy.
Myth: All Brown Bread Is Whole Wheat
Color alone doesn’t indicate whole grain content — some brown breads use caramel coloring on largely refined flour. Checking for “100% whole wheat flour” as the first ingredient is the reliable way to confirm it.
Frequently Asked Questions
How many calories in a slice of whole wheat bread?
A standard 28-gram slice contains about 69 calories, based on USDA FoodData Central 2025 reference data. Real brands range from 45 calories (Sara Lee’s Delightful Soft & Smooth Wheat) up to about 110 calories for a thick, standard-cut slice.
What is the lowest calorie whole wheat bread?
Sara Lee’s “Delightful Soft & Smooth Wheat Bread” (100% Whole Wheat) is one of the lowest at exactly 45 calories per slice, achieved mainly through a thinner slice cut rather than a different recipe.
How many calories are in a piece of whole wheat bread with butter?
About 100-105 calories total — a standard 69-calorie slice plus roughly 35 calories from a teaspoon of butter.
Is whole wheat bread fattening?
Not inherently — weight gain depends on total daily calorie intake and portion size, not any single food. Whole wheat bread’s fiber content can support fullness when eaten in moderate portions.
Does toasting whole wheat bread change its calories?
No. Toasting removes moisture, not energy — a toasted and untoasted slice from the same loaf contain the same calories. Only added butter or spreads change the total.
Final Thoughts
How many calories are in a slice of whole wheat bread comes down mainly to which brand and which slice cut you’re holding — the real-world range runs from 45 to over 110 calories, more than double, well before any toppings. If you’re tracking calories closely, the label on your specific loaf is worth more than any general “whole wheat” assumption.
So, how many calories in a slice of whole wheat bread should you expect? For most standard commercial loaves, plan for around 69 calories per 28g slice — but always check your brand’s nutrition label for the exact count.
Related reading: Calories in Peanut Butter and Jelly Sandwich · Browse the Calories category
Sources:
- U.S. Department of Agriculture, FoodData Central — “Whole Wheat Bread (Commercial)” reference entry (2025 release), used for the size table and per-100g figures.
- Sara Lee — Delightful Soft & Smooth Wheat Bread product page (45 calories).
- Oroweat — Small Slice 100% Whole Wheat product page (70 calories).
- FatSecret — Whole Wheat Bread Nutrition Facts (brand-verified database for Nature’s Own and Franz).
Fiber content not publicly listed for all products; values shown where verified.
Reviewed by Chloe MacAllister · Last updated September 6, 2026
Trudy Banks
Chloe MacAllister