Wholemeal bread: calories & nutrition facts
100 g of wholemeal bread contain 210 kcal (885 kJ), 7.2 g protein, 38 g carbohydrates (of which 0.82 g sugar), 1 g fat and 10 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 210 kcal
- Protein
- 7.2 g
- Carbs
- 38 g
- Fat
- 1 g
- Fiber
- 10 g
- Sugar
- 0.82 g
- Salt
- 1.2 g
Nutrition for your portion
- Calories
- 210 kcal
- Protein
- 7.2 g
- Carbs
- 38 g
- Sugar
- 0.82 g
- Fat
- 1 g
- Fiber
- 10 g
for 100 g
Energy split
- Protein15 %
- Carbs80 %
- Fat5 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 210 kcal / 885 kJ | |
| MACRONUTRIENTS | ||
| Protein | 7.2 g | |
| Fat | 1 g | |
| Saturated fatty acids | 0.12 g | |
| Monounsaturated fatty acids | 0.13 g | |
| Polyunsaturated fatty acids | 0.47 g | |
| Omega-3 fatty acids | 0.04 g | |
| Omega-6 fatty acids | 0.42 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 38 g | |
| Sugar | 0.82 g | |
| Starch | 37 g | |
| Lactose | 0 g | |
| Fiber | 10 g | |
| Alcohol | 0 g | |
| Water | 42 g | |
| Salt | 1.2 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 0 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.43 mg | 4 % |
| Vitamin K | 0.8 µg | 1 % |
| Vitamin B1 (thiamine) | 0.22 mg | 20 % |
| Vitamin B2 (riboflavin) | 0.09 mg | 6 % |
| Niacin | 3.3 mg | 21 % |
| Pantothenic acid | 0.31 mg | 5 % |
| Vitamin B6 | 168 µg | 12 % |
| Biotin | 4 µg | 8 % |
| Folate | 34.8 µg | 17 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| MINERALS | ||
| Sodium | 479 mg | |
| Potassium | 278 mg | 14 % |
| Calcium | 25.2 mg | 3 % |
| Magnesium | 57 mg | 15 % |
| Phosphorus | 181 mg | 26 % |
| Iron | 1.8 mg | 13 % |
| Zinc | 1.6 mg | 16 % |
| Iodine | 0 µg | 0 % |
| Copper | 200 µg | 20 % |
| Manganese | 1,491 µg | 75 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
More foods: Bread & rolls
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · B101000 · Data: BLS 4.0 (2025)