Whole-Wheat Bread Nutrition Facts: The 32 g Slice

Two loaves can both say whole wheat while their slices differ in size, thickness, and recipe. Comparing the word slice alone can therefore be misleading. This guide uses a generic USDA reference slice weighing 32 grams. It describes commercially prepared whole-wheat bread before toppings are added. The photograph shows plain bread, and the figures are not intended to replace the nutrition label on a specific loaf. For that reference slice, the calculated values are approximately 81 calories, 4.0 grams of protein, and 1.9 grams of dietary fiber. These facts offer a useful starting point for breakfast planning. They do not imply that every whole-wheat slice has the same nutrient amounts or that bread with a different number is automatically a worse choice. A comparison needs both the serving quantity and the product description. The source is USDA FoodData Central, SR Legacy, food 172688, “Bread, whole-wheat, commercially prepared.” The entry provides 252 calories, 12.4 grams of protein, and 6 grams of fiber per 100 grams. Each value is multiplied by 0.32 to match its listed slice weight. The image rounds calories to a whole number and the displayed gram values to one decimal place. It is an educational card, not an official manufacturer label. When shopping, read how many slices the package calls a serving and note the gram weight beside that description. One product might use a different slice size or combine more than one slice in its serving. Convert to a common basis if you want to compare nutrient amounts directly. Otherwise, keep each serving clearly labeled so a larger portion is not mistaken for a difference caused only by the recipe. Breakfast toppings deserve their own accounting. A spread, cheese, nut butter, or another addition changes the finished food. The bread's reference values should not be presented as the nutrition of a topped slice. For a recipe total, record the actual bread used and the amount of every topping. The same principle applies to sandwiches: the filling and any condiments are part of the calculation. Toasting introduces another measurement detail. Bread can lose water during heating, so a cooked weight and an untoasted weight are not automatically interchangeable. This card uses the generic bread entry without claiming a separate toasted value. If you track the original slice from its package label, keep that basis clear instead of silently switching to a different per-gram reference after toasting. Choose bread for the meal you want to make, then use a consistent serving definition to understand its contribution. The practical skill is reading the slice weight and label together, rather than memorizing one number for every loaf. Source: USDA FoodData Central, https://fdc.nal.usda.gov/food-details/172688/nutrients.