Calories and nutrition facts
Wholemeal toast
Also known as: whole wheat sandwich bread
100 g of wholemeal toast has 249 calories, 8.8 g protein, 41 g carbs and 3.7 g fat. 1 slice (28 g) has 70 calories.
- Carbs 72 %
- Protein 14 %
- Fat 13 %
70
11 g
2.5 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 slice (28 g) |
|---|---|---|
| Energy | 249 kcal 1,042 kJ | 70 kcal 293 kJ |
| Fat | 3.7 g | 1 g |
| of which saturated | 1.2 g | 0.32 g |
| Carbohydrates | 41 g | 11 g |
| of which sugars | 1.6 g | 0.45 g |
| Fibre | 7.9 g | 2.2 g |
| Protein | 8.8 g | 2.5 g |
| Salt | 1.2 g | 0.34 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.29 mg | 26 % |
| Vitamin B2 (riboflavin) | 0.15 mg | 11 % |
| Niacin (B3) | 5.2 mg | 33 % |
| Vitamin B6 | 0.28 mg | 20 % |
| Folate | 31 µg | 16 % |
| Vitamin E | 0.56 mg | 4.7 % |
| Vitamin K | 0.6 µg | 0.8 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 25 mg | 3.1 % |
| Iron | 2.2 mg | 16 % |
| Magnesium | 62 mg | 17 % |
| Zinc | 1.7 mg | 17 % |
| Potassium | 268 mg | 13 % |
| Phosphorus | 204 mg | 29 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Vitamin B6, Folate, Iron, Magnesium, Zinc, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Bread & rolls, per 100 g.
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Questions
How many calories are in 1 slice (28 g) of wholemeal toast?
1 slice (28 g) of wholemeal toast has 70 calories, with 2.5 g protein, 11 g carbs and 1 g fat.
How much protein is in wholemeal toast?
Wholemeal toast has 8.8 g protein per 100 g. That is 14% of its calories.
How many carbs are in wholemeal toast?
Wholemeal toast has 41 g carbs per 100 g, including 1.6 g sugars and 7.9 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code B111200. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.