Whole Wheat - calories, carbs, nutrition

Whole Wheat Nutritional Facts

Serving Size: 2 slice

• Carbs - 34 g
• Dietary Fiber - 4 g
• Sugars - 3 g
• Fat - 2.5 g
• Saturated - 0.5 g
• Polyunsaturated - 1 g
• Monounsaturated - 0.5 g
• Trans - 0 g
• Protein - 8 g
• Sodium - 300 mg
• Potassium - 140 mg
• Cholesterol - 0 mg
• Vitamin A - 0 %
• Vitamin C - 0 %
• Calcium - 6 %
• Iron - 10 %

Percentages are based on a diet of 2000 calories a day.

How many calories are in whole wheat?

Whole Wheat contain around 190 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of whole wheat:

• 2 slice: 190 grams
• 1 slice: 95 grams
• 1 container (48 slice ea.): 4560 grams

If you are unsure about the size of your whole wheat, you can estimate that an average whole wheat contains about 190 calories. About 71% of whole wheat calories come from carbs, 17% from protein, and 12% from fat.

How many carbs are in whole wheat?

Here is the carb content of standard serving sizes whole wheat:

• 2 slice: 34 grams
• 1 slice: 17 grams
• 1 container (48 slice ea.): 816 grams

Whole Wheat also contains 4 grams of fiber, depending on its size. You can subtract 4 grams if you are looking for the net carb content 30 (net carbs = total carbs - fiber).

How does Whole Wheat fit into your Daily Goals?

This table contains Fitness Goals for Heart Healthy:

This table contains Fitness Goals for Low Carb:

This table contais Fitness Goals for Macronutrients Focused:

How long would it take to burn off 190 calories?

Values estimated based on person weighing 140 lbs.

• Cycling - 29 minutes
• Running - 19 minutes
• Cleaning - 70 minutes
• Swimming - 80 minutes
• Bodyflex - 86 minutes
• Skipping - 34 minutes
• Tennis - 40 minutes
• Rugby - 79 minutes
• Fencing - 38 minutes
• Skiing - 62 minutes
• Soccer - 55 minutes
• Baby Sitting - 55 minutes

How many protein are in whole wheat?

Whole Wheat is a good source of quality protein, with just 2 slice containing 8 grams.

Look at the list of protein content in different servings of whole wheat:

• 2 slice: 8 grams
• 1 slice: 4 grams
• 1 container (48 slice ea.): 192 grams

Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.

How many sugar are in whole wheat?

However, despite having all the nutritious qualities of whole wheat, 2 slice of whole wheat comes with almost 3 extra grams of added sugar.

Compare the sugar content of different servings of whole wheat:

• 2 slice: 3 grams
• 1 slice: 1.5 grams
• 1 container (48 slice ea.): 72 grams

If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.

How much fat is in whole wheat?

Whole Wheat contain on average 2.5 grams of total fat per serve (2 slice) – the majority - 2 grams - of that fat is also classified as unsaturated, with only 0.5 grams being saturated fat.

Here is an example of the fat content in popular servings of whole wheat:

• 2 slice: 2.5 grams
• 1 slice: 1.3 grams
• 1 container (48 slice ea.): 60 grams