Whole wheat toast: calories and nutrition facts
Whole wheat toast has 390 kcal per 100 g. One serving, 2 Slices (30 g), has 117 kcal.
- Calories
- 390 kcal
- Protein
- 10.3 g
- Carbohydrates
- 69.4 g
- Fat
- 5.6 g
Per 100 g
Whole wheat toast: how many calories?
Whole wheat toast has 390 kcal per 100 g, with 10.3 g protein, 69.4 g carbs and 5.6 g fat. A 30 g serving (2 Slices) has 117 kcal. That is more than the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein11%
- Carbohydrates75%
- Fat14%
Calculate a portion
- Calories
- 117 kcal
- Protein
- 3.1 g
- Carbohydrates
- 20.8 g
- Fat
- 1.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 390 kcal | 117 kcal |
| Fat | 5.6 g | 1.7 g |
| of which saturated fat | 1.8 g | 0.6 g |
| Carbohydrates | 69.4 g | 20.8 g |
| of which sugars | 3 g | 0.9 g |
| Fiber | 8 g | 2.4 g |
| Protein | 10.3 g | 3.1 g |
| Sodium | 681 mg | 204 mg |
| Water | 4.1 g | 1.2 g |
| Vitamin C | 2 mg | 0.6 mg |
| Calcium | 38 mg | 11 mg |
| Iron | 1.7 mg | 0.5 mg |
| Potassium | 259 mg | 78 mg |
| Magnesium | 50 mg | 15 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(390 kcal) | 20% |
| Fat(5.6 g) | 8% |
| of which saturated fat(1.8 g) | 9% |
| Carbohydrates(69.4 g) | 27% |
| of which sugars(3 g) | 3% |
| Protein(10.3 g) | 21% |
| Salt(1.7 g) | 28% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High fibre (at least 6 g)
- Low sugars (5 g or less)
Whole wheat toast: frequently asked questions
Whole wheat toast: how many calories per serving?
A 30 g serving (2 Slices) has 117 kcal.
Whole wheat toast: how much protein?
Whole wheat toast contains 10.3 g of protein per 100 g, 21% of the 50 g reference intake.
Whole wheat toast: how much fibre?
Whole wheat toast provides 8 g of fibre per 100 g, 32% of the 25 g a day recommended by EFSA.
Whole wheat toast: how much makes 100 kcal?
100 kcal is about 26 g of this food.
Recipes with this food
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- Whole wheat bread234 kcal
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- Whole wheat crustless sandwich bread245 kcal
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- Whole wheat flour T150342 kcal
- Whole wheat rusk389 kcal
- Whole wheat sandwich bread257 kcal
- Wild rice raw344 kcal
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