Food comparison · USDA values
White Bread vs Whole Wheat Bread: Calories & Nutrition Compared
Quick answer
Per 100 g, calories are about the same (267 vs 252 kcal), and Whole Wheat Bread has more protein than White Bread (12.5 vs 9.4 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | White Bread | Whole Wheat Bread | Difference |
|---|---|---|---|
| Calories | 267 kcal | 252 kcal | About the same |
| Protein per 100 kcal | 3.5 g | 4.9 g | Whole Wheat Bread +1.4 g |
| Protein | 9.4 g | 12.5 g | Whole Wheat Bread +3.1 g |
| Carbs | 49.2 g | 42.7 g | White Bread +6.5 g |
| Fat | 3.6 g | 3.5 g | About the same |
| Fiber | 2.3 g | 6 g | Whole Wheat Bread +3.7 g |
| Sugars | 5.3 g | 4.3 g | White Bread +1 g |
| Sodium | 450 mg | 455 mg | About the same |
- Protein 14% · 9.4 g
- Carbs 74% · 49.2 g
- Fat 12% · 3.6 g
- Protein 20% · 12.5 g
- Carbs 68% · 42.7 g
- Fat 12% · 3.5 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| White Bread | 1 slice | 28 g | 75 kcal | 2.6 g | 13.8 g | 1 g |
| Whole Wheat Bread | 1 slice | 32 g | 81 kcal | 4 g | 13.7 g | 1.1 g |
The difference, worked out
- White Bread and Whole Wheat Bread have about the same calories per 100 g: 267 vs 252 kcal.
- Whole Wheat Bread has more protein per 100 g than White Bread: 12.5 vs 9.4 g, a difference of 3.1 g.
- White Bread has more carbs per 100 g than Whole Wheat Bread: 49.2 vs 42.7 g, a difference of 6.5 g.
- White Bread and Whole Wheat Bread have about the same fat per 100 g: 3.6 vs 3.5 g.
- Whole Wheat Bread has more fiber per 100 g than White Bread: 6 vs 2.3 g, a difference of 3.7 g.
- Whole Wheat Bread gives more protein for the same calories: 4.9 vs 3.5 g per 100 kcal, a difference of 1.4 g.
- White Bread and Whole Wheat Bread have about the same calories per portion: 75 vs 81 kcal (the two portions weigh different amounts).
- Whole Wheat Bread has more protein per portion than White Bread: 4 vs 2.6 g, a difference of 1.4 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Whole wheat bread has more protein and fiber per 100 g, white bread has more carbs, and calories are about level. Slice sizes differ by brand, so weigh a slice if the difference matters to you.
The per-100 g table compares equal weights. The per-portion table compares the amounts people usually count as one serving, which differ in weight, so each answers a different question.
Full amount tables, portions and every nutrient: see White Bread and Whole Wheat Bread.
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, White Bread (FDC 2707598) and Whole Wheat Bread (FDC 172688). How we calculate.