Per 100 g, White bread has 266 calories and 8.9 g of protein, while Whole-wheat bread has 252 calories and 12.4 g. Whole-wheat bread is the lighter choice, 14 kcal fewer per 100 g. Whole-wheat bread carries more protein, 3.5 g more per 100 g.
| Per 100 g | White bread | Whole-wheat bread |
|---|---|---|
| Calories | 266 kcal | 252 kcal |
| Protein | 8.9 g | 12.4 g |
| Carbs | 49.4 g | 42.7 g |
| Fat | 3.3 g | 3.5 g |
| Fiber | 2.7 g | 6 g |
Whole-wheat bread wins on both: fewer calories and more protein per 100 g.
Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.
Per 100 g, White bread has 266 calories and Whole-wheat bread has 252. Whole-wheat bread is lower by 14 kcal. Compare per 100 g first, then scale to your actual portion.
Per 100 g, White bread has 8.9 g of protein and Whole-wheat bread has 12.4 g. Whole-wheat bread has 3.5 g more.
Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.
Both foods come from USDA FoodData Central (SR Legacy): FDC ID 174924 for White bread and 172688 for Whole-wheat bread, taken per 100 g so the comparison is like-for-like.
Snap a photo of White bread or Whole-wheat bread in Joules and the calories and macros are logged for you — from the same USDA data.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 174924 · FDC ID 172688 (SR Legacy), per 100 g. Both entries are compared on the same basis.
