Eating two slices of whole wheat bread per day is a common practice for many people trying to follow a healthy diet. However, some worry that two slices may be more than necessary or even excessive in terms of calories and carbohydrates. Here we’ll look at the nutrition facts for two slices of whole wheat bread and whether it really is too much to eat daily.
Quick Answers
Two slices of whole wheat bread (about 2 oz total) provides:
- 140-160 calories
- 2-3g protein
- 24-36g carbs
- 4-5g fiber
- 3-5g fat
For most people, two slices of whole wheat bread can be part of a balanced diet. However, those limiting carbohydrates or calories may want to reduce intake to one slice or less per day.
Nutritional Profile of Whole Wheat Bread
Whole wheat bread is made from the entire wheat kernel, including the fiber-rich bran and nutrient-packed germ. This gives it a nutritional advantage over white bread made solely from the starchy endosperm.
Two slices (about 2 oz) of whole wheat bread typically provides:
- Calories: 140-160 calories
- Protein: 2-3g
- Carbohydrates: 24-36g
- Fiber: 4-5g
- Fat: 3-5g
- Calcium: 20-80mg (2-8% DV)
- Iron: 1-2mg (6-11% DV)
- Potassium: 69-160mg (2-5% DV)
- Folate: 43-133mcg (11-33% DV)
The exact amounts can vary depending on the brand, flour type, and baking process. But in general, two slices of whole wheat bread supply a substantial amount of fiber, B vitamins, iron, calcium, and magnesium.
Carbohydrates in Whole Wheat Bread
The main concern with eating too much bread is its carbohydrate content. Two slices of whole wheat bread provide 24-36g of total carbohydrates, including 4-5g of fiber.
This means there are about 20-30g of net digestible carbs from two slices of bread. A high intake of refined carbs and sugars has been linked to obesity, diabetes, and heart disease.
However, whole wheat bread has a low glycemic index, meaning it does not cause sharp spikes in blood sugar. The fiber content also slows digestion and promotes better blood sugar control.
For healthy individuals, the amount of net carbs in two bread slices should not be an issue. But those with diabetes or insulin resistance may want to limit intake to 1 slice or less per meal.
Carb Alternatives to Bread
Some lower carb alternatives to bread include:
- Lettuce wraps
- Portobello mushroom buns
- 100% sprouted grain bread
- Seed crackers
Additionally, limiting portion size to just one slice can also reduce overall carb intake.
Fiber Content of Whole Wheat Bread
Whole wheat bread is a good source of dietary fiber, providing 4-5g per two slices. This accounts for 14-19% of the recommended daily fiber intake.
A high-fiber diet has been shown to:
- Improve digestion and gut health
- Lower cholesterol
- Stabilize blood sugar levels
- Aid weight loss
- Reduce risk of heart disease
Given the importance of fiber for health, the amount in two slices of whole wheat bread can be beneficial as part of a balanced diet.
High Fiber Bread Alternatives
Some breads with even higher fiber content include:
- 100% whole grain bread – 6g fiber per slice
- Sprouted grain bread – 5g fiber per slice
- Rye bread – 5g fiber per slice
- Pumpernickel bread – 4g fiber per slice
Substituting one of these high fiber options can help increase overall intake, if desired.
Calories in Whole Wheat Bread
Two slices of whole wheat bread provide 140-160 calories, which is 7-8% of a 2,000 calorie daily intake. For most people, this is a reasonable amount for a single meal or snack.
However, those wanting to lose weight may need to reduce intake to 1 slice or less. Other ways to cut calories from bread include:
- Choosing thin sliced 35-calorie bread
- Reducing portion size to 1 slice
- Avoiding additions like butter, jam, or honey
As part of a reduced calorie diet, limiting bread intake to 1-2 slices maximum per day can help reduce overall calorie intake without the need to eliminate it completely.
Low Calorie Bread Alternatives
Some lower calorie bread alternatives include:
- Lettuce or collard green wraps – 15 calories
- Rice cakes – 35 calories
- Cucumber slices – 20 calories
- Bell pepper rings – 20 calories
Protein in Whole Wheat Bread
Two slices of whole wheat bread provide 2-3g of protein, which represents 4-6% of the recommended daily intake.
Although relatively low in protein compared to foods like meat, eggs, and legumes, bread can still contribute meaningful amounts of this important nutrient to the diet.
Some good ways to boost the protein content of bread-based meals and snacks include:
- Adding sliced turkey, ham, or roast beef
- Topping with peanut or almond butter
- Including cheese slices or shredded cheese
- Dipping in hummus or Greek yogurt
Pairing whole wheat bread with a good protein source helps create a more balanced meal that promotes fullness and stable energy levels.
High Protein Bread Alternatives
Some higher protein bread alternatives include:
- Ezekiel bread – 8g protein per slice
- Spelt bread – 5g protein per slice
- Quinoa bread – 4g protein per slice
- Sourdough bread – 4g protein per slice
Health Benefits of Whole Wheat Bread
Eating whole wheat bread in moderation can provide the following health benefits:
- Lower diabetes risk: Fiber slows digestion, preventing unhealthy blood sugar spikes.
- Healthy gut: Fiber nourishes beneficial gut bacteria and promotes regularity.
- Lower heart disease risk: The fiber can reduce LDL cholesterol levels.
- Cancer prevention: Fiber reduces toxin exposure in the colon.
- Better weight control: High fiber and protein increases satiety.
Additionally, whole grains like whole wheat provide antioxidants, B vitamins, iron, magnesium, and healthy fats.
Replacing refined grains with whole wheat improves the overall nutrition of bread.
Potential Health Risks
There are some potential downsides to consider as well:
- Allergies: Wheat allergies or gluten intolerance require avoiding whole wheat bread.
- Carb sensitivity: Those with diabetes or pre-diabetes respond poorly to high carb intake.
- FODMAPs: Wheat contains FODMAPs that may aggravate IBS symptoms in some people.
- Pesticide residue: Conventional wheat may contain traces of pesticide chemicals.
While quite rare, these are some things to be aware of when including whole wheat bread in your diet.
Whole Wheat Bread vs White Bread
Compared to refined white bread, whole wheat bread is healthier and more nutritious due to its higher amounts of:
- Fiber
- Protein
- Healthy fats
- Vitamins and minerals
- Antioxidants
Whole wheat bread also has a lower glycemic index, meaning it does not spike blood sugar as dramatically as white bread.
Here is a detailed nutrition comparison of 2 slices (about 2 oz) of whole wheat bread vs white bread:
Whole Wheat Bread
- Calories: 140-160
- Carbs: 24-36g
- Fiber: 4-5g
- Sugars: 2-5g
- Protein: 2-3g
- Fat: 3-5g
White Bread
- Calories: 120-140
- Carbs: 24-28g
- Fiber: 1-2g
- Sugars: 3-5g
- Protein: 3-4g
- Fat: 1-2g
Based on this comparison, whole wheat bread is clearly the healthier choice – providing at least double the fiber with fewer “empty” carb calories.
Healthy Diets That Include Whole Wheat Bread
Here are some examples of healthy diets that can include whole wheat bread in moderation:
Mediterranean Diet
This heart healthy diet emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, herbs, spices, seafood and poultry. Whole wheat bread fits in as part of the recommended daily whole grains.
DASH Diet
This diet focuses on reducing blood pressure by limiting sodium intake and eating more fruits, veggies, legumes, nuts, whole grains, and low-fat dairy. Whole wheat bread can be included as a daily grain option.
Flexitarian Diet
This vegetarian-style diet is centered on plant foods but allows the occasional inclusion of meat. Whole grains like whole wheat bread are encouraged as part of the diet pattern.
Volumetrics Diet
This diet emphasizes eating low energy dense foods that provide plenty of nutrients and fiber. Whole wheat bread is permitted as part of the grains recommendation.
Including 1-2 slices of whole wheat bread can fit into a balanced, healthy diet pattern focused on whole foods.
Tips for Adding Whole Wheat Bread to Your Diet
Here are some simple tips for getting the benefits of whole wheat bread as part of a healthy diet:
- Choose 100% whole wheat bread rather than wheat blends
- Look for bread with at least 3g fiber per slice
- Pair bread with protein foods like eggs, nuts, or lean meats
- Opt for one slice rather than two to reduce carbs and calories
- Try sprouted grain or Ezekiel bread for more protein and fiber
- Use lettuce wraps or vegetable slices instead of bread occasionally
Focusing on portion control, protein balance, and nutrient density are keys to healthy whole wheat bread consumption.
Whole Wheat Bread Recipe Ideas
Here are some nutritious recipe ideas that incorporate whole wheat bread:
Breakfast
- Avocado toast – whole wheat bread, mashed avocado, sautéed veggies, poached egg
- Breakfast sandwich – whole wheat english muffin, scrambled egg, cheese slice, turkey bacon
- PB&J oatmeal – rolled oats cooked with milk, sliced strawberries, whole wheat bread crumbled on top
Lunch
- Grilled cheese sandwich – whole wheat bread, sharp cheddar cheese, sliced tomato, spinach
- Tuna melt – whole wheat pita, tuna salad, swiss cheese, avocado
- Chicken salad sandwich – whole wheat bread, chicken salad, lettuce, tomato
Dinner
- Bruschetta chicken – whole wheat baguette slices, grilled chicken, diced tomato, basil
- Mini pizzas – whole wheat english muffins, pizza sauce, cheese, veggies
- Meatball subs – whole wheat rolls, baked meatballs, marinara, parmesan
Snacks
- Hummus and veggies – whole wheat pita, hummus, baby carrots, cucumber slices
- Nut butter toast – whole wheat bread, almond butter, banana slices
- Apple and cheese – whole wheat crackers, cheddar cheese, apple slices
Incorporating whole wheat bread into meals and snacks can add extra nutrition and fiber.
The Bottom Line
For most healthy adults, eating two slices of whole wheat bread daily can be included as part of a balanced diet. It provides beneficial fiber, nutrients, and antioxidants with a relatively low calorie and carb load.
However, those limiting carbohydrates or calories may want to reduce intake to one slice or less per day. Substituting with vegetable wraps, rice cakes, or other lower carb alternatives occasionally can also help cut carbs and calories.
Overall, whole wheat bread eaten in moderation can provide health benefits. But as with any food, pay attention to your own dietary needs and adjust intake accordingly.
