How many carbs are in whole wheat bread?
One slice of whole wheat bread has about 14g of carbohydrate and 12g of net carbs. The total carbs are close to white bread, but the fiber is roughly double.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 slice (32g) | 13.7g | 1.9g | 11.7g |
| 1 oz (28g) | 12.1g | 1.7g | 10.4g |
| 100 grams | 42.7g | 6.0g | 36.7g |
Net carbs
One slice of whole wheat bread has about 12g of net carbs, which is total carbs (14g) minus fiber (2g). The extra fiber compared to white bread does slow digestion somewhat, which translates to a lower glycemic index. See the net carbs guide.
Glycemic index of whole wheat bread
The glycemic index of whole wheat bread is about 69. Whole wheat bread has a lower GI than white bread (75), but it is still in the medium-to-high range. Denser, seeded whole grain breads with visible intact grains can have a GI in the 50s. Standard soft whole wheat sandwich bread lands closer to 69.
For diabetes
Two slices of whole wheat bread deliver about 28g of carbs, similar to white bread. The GI advantage is real (69 vs 75) but modest. A better strategy than just switching bread type is controlling portion size. One slice open-face with protein and vegetables cuts carbs in half. Dense, seeded loaves with intact grain pieces have a meaningfully lower GI than soft whole wheat. See the diabetes carb-counting guide.
Keto and low carb
Two slices of whole wheat bread have about 24g of net carbs, filling most of a strict keto budget. Whole wheat bread does not fit keto. Low-carb bread alternatives (almond flour, seed-based) are available but vary widely in actual carb content.
Good to know
The label 'whole wheat' on bread does not guarantee intact grain structure. Many commercial whole wheat breads are made from finely milled whole wheat flour, which raises blood sugar nearly as fast as white flour. Look for breads that list intact rolled oats, sprouted wheat, or visible seeds as first ingredients for a meaningfully lower glycemic impact. Pumpernickel and true sourdough whole grain breads also tend to have lower GIs due to their denser structure and fermentation.
Full nutrition (per 100g)
- Calories: 252.0 kcal
- Carbohydrate: 42.71g
- Fiber: 6.0g
- Sugars: 4.34g
- Protein: 12.45g
- Fat: 3.5g
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Get the appFrequently asked questions
How many carbs are in whole wheat bread?
One slice (32g) has about 14g of carbohydrate. A two-slice sandwich has about 28g of carbs.
Is whole wheat bread lower carb than white bread?
Almost identical in total carbs. One slice of whole wheat has about 14g vs 15g for a large white bread slice. The real difference is fiber: whole wheat has about 2g per slice vs less than 1g for white.
What is the glycemic index of whole wheat bread?
About 69 for standard whole wheat sandwich bread. Dense seeded whole grain loaves can run as low as 50 to 55.
Is whole wheat bread keto?
No. Two slices have about 24g of net carbs, which fills most of a keto day's budget.
Is whole wheat bread better for blood sugar than white bread?
Slightly. The GI is lower (69 vs 75) and fiber is higher, which slows the glucose rise. But the total carb load is similar, so the practical difference in blood sugar response is modest unless you choose denser, seedier loaves.