Wholemeal Toast Nutrition Facts

Calories, fat, protein, and carbohydrate values for Wholemeal Toast.


There are 87 calories in Wholemeal Toast.


Nutrition Facts
Wholemeal Toast
Serving Size:


oz (28 grams)

Amount Per Serving
Calories from Fat 10
Calories 87

% Daily Value*

Total Fat 1.2 grams

Saturated Fat 0.3 grams

Trans Fat 0.3 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0.6 grams

Cholesterol 0 milligrams

Sodium 160 milligrams

Potassium 92 milligrams

Total Carbohydrates 15 grams

Dietary Fiber 2.1 grams

Sugars 1.6 grams
Protein 4.6 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Bread & Bakery Products > Bread (Perishable)

How long would it take to burn off 90 KCal?
Walking (3mph) 23 minutes
Running (6mph) 8 minutes
Bicycling (10mph) 12 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Whole Grain Toast: A nutritious choice for a healthy breakfast
When it comes to choosing a healthy and nutritious breakfast option, whole grain toast is a popular choice. Made from whole grains that have been ground to a fine texture, whole grain toast offers a number of benefits that contribute to a balanced diet. In this expert article, we will explore the features, benefits, and drawbacks of whole grain toast to help you make an informed decision about incorporating it into your daily routine.

Features of Whole Grain Toast

Whole grain toast is known for its unique characteristics that set it apart from other types of bread. Here are the key characteristics of whole grain toast:

  1. Fiber-Rich: Whole grain toast is an excellent source of fiber. It contains about 2.1 grams of fiber per serving, which aids in digestion, promotes satiety, and helps maintain a healthy weight.
  2. Vitamin and mineral content: Compared to white bread, whole grain toast contains higher levels of vitamins and minerals. It is particularly rich in phosphorus, which is essential for maintaining healthy bones and teeth.
  3. Moderate calorie content: Whole grain toast is relatively low in calories, with about 87 calories per serving. This makes it a good choice for people who are watching their calorie intake.
  4. Protein source: Whole grain toast provides a moderate amount of protein, with about 4.6 grams per serving. Protein is essential for muscle repair and growth, as well as other important bodily functions.

Benefits of Whole Grain Toast

Incorporating whole grain toast into your breakfast routine can offer several benefits. Here are some of the most important benefits:

  1. Fiber boost: Whole grain toast is an excellent source of fiber, which promotes healthy digestion and helps regulate bowel movements. A high-fiber diet may also lower the risk of certain chronic diseases, such as heart disease and type 2 diabetes.
  2. Sustained energy: The complex carbohydrates in whole grain toast provide a steady release of energy, helping you feel energized and satisfied throughout the morning. This can help improve focus and productivity.
  3. Nutrient Density: Whole grain toast contains a wide range of essential nutrients, including vitamins, minerals, and antioxidants. These nutrients support overall health and well-being, including immune function, cell repair, and disease prevention.
  4. Weight management: The high fiber content of whole grain toast promotes satiety, which can help control appetite and prevent overeating. Including whole grain toast in your breakfast can be a valuable part of a balanced weight management plan.

Disadvantages of whole grain toast

While whole grain toast offers many benefits, there are some considerations to keep in mind:

  1. Gluten sensitivity: Whole grain toast contains gluten, a protein found in wheat and other grains. Individuals with gluten sensitivity or celiac disease should opt for gluten-free alternatives.
  2. Personal Preferences: Some people may find the taste and texture of whole grain toast different from white bread. Personal preferences can vary, and it’s important to choose a bread option that you enjoy and that works well with your dietary needs.


Whole grain toast is a nutritious and healthy choice for breakfast. Packed with fiber, vitamins, and minerals, it offers several health benefits, including improved digestion, sustained energy, and nutrient density. While it may not be suitable for those with gluten sensitivity, it can be a valuable addition to a balanced diet for others. By choosing whole grain toast, you’re making a smart, health-conscious choice to start your day on the right foot.

Questions and Answers

Is wholemeal toast suitable for individuals with gluten sensitivity or celiac disease?
No, wholemeal toast contains gluten, which can cause adverse reactions in individuals with gluten sensitivity or celiac disease. It’s recommended for those individuals to choose gluten-free alternatives.
How does wholemeal toast contribute to weight management?
Wholemeal toast is high in fiber, which promotes feelings of fullness and helps control appetite. By including wholemeal toast in your breakfast, you can feel satisfied for longer and potentially prevent overeating, supporting your weight management goals.
Can wholemeal toast be part of a balanced diet for individuals with diabetes?
Yes, wholemeal toast can be a part of a balanced diet for individuals with diabetes. However, it’s important to consider portion sizes and monitor carbohydrate intake to maintain stable blood sugar levels. Consulting with a healthcare professional or registered dietitian is recommended for personalized guidance.
How does wholemeal toast differ from white bread in terms of nutritional value?
Wholemeal toast contains the entire grain, including the bran, germ, and endosperm, whereas white bread is made from refined flour that has been stripped of the bran and germ. As a result, wholemeal toast retains more fiber, vitamins, minerals, and phytonutrients compared to white bread, making it a more nutrient-dense option.
Can wholemeal toast be enjoyed by children and picky eaters?
Wholemeal toast can be a suitable option for children and picky eaters. The mild flavor and soft texture of wholemeal toast can make it more appealing than other wholegrain options. You can also try incorporating toppings like nut butter, avocado, or sliced fruits to enhance the taste and nutritional profile.