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Whole wheat vs white bread compares two loaves that FDA defines in separate standards of identity and that USDA FoodData Central lists as separate entries. This page puts white bread vs whole wheat side by side with USDA SR Legacy values for commercially prepared bread, untoasted and toasted, per ounce, per slice and per 100 grams with the FDA percent Daily Value, quotes the FDA standards for both breads, and shows where enrichment appears in the numbers. It does not rank one bread above the other: the differences are stated in USDA numbers and in FDA’s own words. For more breads, see our guide to types of bread.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Per ounce in USDA data, commercially prepared whole-wheat bread lists 1.7 grams of fiber and white bread 0.8 grams, with 71 and 75 calories.
- Per 100 grams, USDA lists white bread at 171 micrograms DFE of folate and 3.61 milligrams of iron, against 42 micrograms DFE and 2.47 milligrams for whole-wheat bread.
- Per 100 grams in USDA data, whole-wheat bread lists 75 milligrams of magnesium and white bread 23 milligrams, while sodium is close at 455 and 490 milligrams.
- FDA's whole wheat bread standard, 21 CFR 136.180, says no flour, bromated flour, or phosphated flour is used; bread and white bread fall under section 136.110.
Whole wheat vs white bread per ounce in USDA data
The table lists USDA FoodData Central SR Legacy entries per 1 ounce (28.35 grams) for commercially prepared white and whole-wheat bread, untoasted and toasted. The percent Daily Value (%DV) for fiber uses the FDA Daily Value of 28 grams; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality, and FDA sets no Daily Value for total sugars.
| Bread (USDA FDC ID) | Serving | Calories | Protein | Total fat | Carbohydrate | Fiber (% DV) | Total sugars |
|---|---|---|---|---|---|---|---|
| White bread, commercially prepared (174924) | 1 oz (28.35 g) | 75 | 2.5 g | 0.9 g | 14.0 g | 0.8 g (3%) | 1.6 g |
| Whole-wheat bread, commercially prepared (172688) | 1 oz (28.35 g) | 71 | 3.5 g | 1.0 g | 12.1 g | 1.7 g (6%) | 1.2 g |
| White bread, commercially prepared, toasted (174925) | 1 oz (28.35 g) | 82 | 2.6 g | 1.1 g | 15.5 g | 0.8 g (3%) | 1.8 g |
| Whole-wheat bread, commercially prepared, toasted (172689) | 1 oz (28.35 g) | 87 | 4.6 g | 1.2 g | 14.5 g | 2.1 g (8%) | 1.6 g |
Per ounce, USDA lists commercially prepared whole-wheat bread at 3.5 grams of protein, 12.1 grams of carbohydrate and 1.7 grams of fiber, against 2.5 grams, 14.0 grams and 0.8 grams for white bread. The calorie figures are close in USDA data, 71 calories for whole-wheat bread and 75 calories for white bread, and total fat is 1.0 gram against 0.9 grams.
The toasted entries list higher values per ounce than the untoasted ones in USDA data: 87 calories and 2.1 grams of fiber for toasted whole-wheat bread, and 82 calories and 0.8 grams of fiber for toasted white bread. USDA reports each form as its own entry. For fiber rankings across many foods, see our high fiber foods list.
Slice portions in USDA data
USDA lists one slice weight for its whole-wheat entry and several for its white bread entry, including two different weights for a plain slice. The table shows every slice portion USDA gives for the two untoasted entries, except portions described as crust not eaten.
| USDA portion (FDC ID) | Grams | Calories | Fiber |
|---|---|---|---|
| Whole-wheat bread, commercially prepared, 1 slice (172688) | 32 g | 81 | 1.9 g |
| White bread, commercially prepared, 1 slice (174924) | 29 g | 77 | 0.8 g |
| White bread, commercially prepared, 1 slice, large (174924) | 30 g | 80 | 0.8 g |
| White bread, commercially prepared, 1 slice (174924) | 25 g | 66 | 0.7 g |
| White bread, commercially prepared, 1 slice, thin (174924) | 20 g | 53 | 0.5 g |
| White bread, commercially prepared, 1 slice, very thin (174924) | 15 g | 40 | 0.4 g |
In USDA data, a slice of commercially prepared whole-wheat bread weighs 32 grams and lists 81 calories and 1.9 grams of fiber, while a slice of the white entry weighs 29 grams or 25 grams and lists 77 or 66 calories. Because the slice weights differ, the per-ounce and per-100-gram tables are the like-for-like comparison in USDA data.
White bread vs whole wheat: vitamins, minerals and sodium
This table compares the same four USDA entries per 100 grams, with the FDA Daily Values of 18 milligrams for iron, 1.2 milligrams for thiamin, 400 micrograms DFE for folate, 420 milligrams for magnesium and 2,300 milligrams for sodium.
| Bread (USDA FDC ID) | Amount | Calories | Fiber (% DV) | Iron (% DV) | Thiamin (% DV) | Folate (% DV) | Magnesium (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|---|---|---|
| White bread, commercially prepared (174924) | 100 g | 266 | 2.7 g (10%) | 3.61 mg (20%) | 0.53 mg (44%) | 171 mcg DFE (43%) | 23 mg (5%) | 490 mg (21%) |
| Whole-wheat bread, commercially prepared (172688) | 100 g | 252 | 6.0 g (21%) | 2.47 mg (14%) | 0.39 mg (33%) | 42 mcg DFE (10%) | 75 mg (18%) | 455 mg (20%) |
| White bread, commercially prepared, toasted (174925) | 100 g | 290 | 2.9 g (10%) | 3.33 mg (18%) | 0.41 mg (35%) | 160 mcg DFE (40%) | 26 mg (6%) | 537 mg (23%) |
| Whole-wheat bread, commercially prepared, toasted (172689) | 100 g | 306 | 7.5 g (27%) | 2.96 mg (16%) | 0.38 mg (31%) | 52 mcg DFE (13%) | 99 mg (24%) | 565 mg (25%) |
Per 100 grams in USDA data, white bread lists 3.61 milligrams of iron, 0.53 milligrams of thiamin and 171 micrograms DFE of folate, against 2.47 milligrams, 0.39 milligrams and 42 micrograms DFE for whole-wheat bread. Whole-wheat bread lists 6.0 grams of fiber and 75 milligrams of magnesium in USDA data, against 2.7 grams and 23 milligrams for white bread. Sodium in USDA data is 455 milligrams for whole-wheat bread and 490 milligrams for white bread per 100 grams, or 20% and 21% of the FDA Daily Value.
FDA’s section 136.115 requires enriched bread to contain thiamin, riboflavin, niacin, folic acid and iron in each pound, and FDA’s whole wheat standard builds the dough from whole wheat flour with no plain flour. USDA’s description of its white bread entry does not say whether it is enriched; USDA lists more folate, iron and thiamin for that entry than for whole-wheat bread, while the fiber and magnesium figures point the other way. The Dietary Guidelines for Americans, 2020-2025, list whole-wheat bread among whole-grain examples and white breads among refined grains, and say “Refined-grain choices should be enriched.” See our whole grains list and our guide to refined carbs for those groups.
What FDA standards say about whole wheat vs white bread
FDA sets standards of identity for bread in 21 CFR Part 136. Section 136.110 covers bread and white bread, and section 136.180 covers whole wheat bread, which FDA also allows to be named graham bread or entire wheat bread. The table quotes each FDA section as written in the eCFR.
| Standardized food | Section (21 CFR) | Wording in the regulation |
|---|---|---|
| Bread (name) | 136.3(a) | The word bread when used in the name of the food means the unit weighs one-half pound or more after cooling. |
| Bread, white bread | 136.110(a) | the foods produced by baking mixed yeast-leavened dough |
| Bread, white bread (solids) | 136.110(a) | Each of the finished foods contains not less than 62 percent total solids |
| Bread, white bread (flour) | 136.110(c)(1) | Flour, bromated flour, phosphated flour, or a combination of two or more of these. |
| Whole wheat bread (names) | 136.180(a) | whole wheat bread, graham bread, entire wheat bread |
| Whole wheat bread (dough) | 136.180(a)(1) | The dough is made from the optional ingredient whole wheat flour, bromated whole wheat flour, or a combination of these. |
| Whole wheat bread (other flours) | 136.180(a)(1) | No flour, bromated flour, or phosphated flour is used. |
Read side by side, the two FDA sections differ mainly in the flour. Section 136.110 lists flour, bromated flour and phosphated flour as the farinaceous ingredients of bread and white bread, while section 136.180 makes whole wheat bread from whole wheat flour and rules the other flours out. FDA’s whole wheat section otherwise follows the bread standard, so both are yeast-leavened breads under FDA’s wording.
USDA SR Legacy also keeps an entry named simply wheat bread, separate from its whole-wheat entry; our guide to types of bread lists its USDA values beside 24 other breads. For the flours themselves, see whole wheat flour and our guide to types of flour.
How the two breads differ in USDA numbers
- Fiber: per ounce in USDA data, 1.7 grams for whole-wheat bread and 0.8 grams for white bread.
- Protein: per ounce in USDA data, 3.5 grams for whole-wheat bread and 2.5 grams for white bread.
- Folate and iron: per 100 grams in USDA data, 171 micrograms DFE and 3.61 milligrams for white bread, 42 micrograms DFE and 2.47 milligrams for whole-wheat bread.
- Magnesium: per 100 grams in USDA data, 75 milligrams for whole-wheat bread and 23 milligrams for white bread.
Gluten, allergens and label notes
- Gluten: FDA’s labeling rule, 21 CFR 101.91, names wheat, rye and barley as gluten-containing grains and sets the gluten-free limit below 20 parts per million; our list of foods with gluten names other foods.
- Allergens: FDA lists wheat, milk, eggs and soybeans among the nine major food allergens, named in the ingredient list or a Contains statement on the package.
- Labels: the USDA figures are values for each entry; a loaf’s Nutrition Facts label, set by FDA in 21 CFR 101.9, lists its own fiber, sodium and %DV.
- Sourdough: our sibling comparison of sourdough vs whole wheat uses USDA’s French or vienna entry, which includes sourdough.
Frequently Asked Questions
How do the two breads compare per ounce?
Per ounce in USDA data, commercially prepared whole-wheat bread lists 1.7 grams of fiber and white bread 0.8 grams, or 6% and 3% of the FDA Daily Value.
Which bread lists more folate?
USDA lists 171 micrograms DFE per 100 grams for white bread and 42 micrograms DFE for whole-wheat bread; FDA’s enriched bread standard names folic acid among the added nutrients.
How many calories are in an ounce of each bread?
USDA lists 75 calories for an ounce of commercially prepared white bread and 71 calories for whole-wheat bread.
What makes a loaf whole wheat under FDA rules?
FDA’s standard in 21 CFR 136.180 says no flour, bromated flour, or phosphated flour is used, and it allows the names graham bread and entire wheat bread.
Is the sodium different?
Per 100 grams in USDA data, whole-wheat bread lists 455 milligrams of sodium and white bread 490 milligrams, 20% and 21% of the FDA Daily Value.
Does this page say which bread to eat?
No. It lists USDA values and FDA standards side by side; the Dietary Guidelines for Americans list whole-wheat bread among whole-grain examples and white breads among refined grains, and a dietitian or healthcare provider can speak to individual needs.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Sourdough vs Whole Wheat: How USDA Data Compares Them, Types of Bread: 25 Breads Compared per Ounce in USDA Data, Whole Wheat Flour: Nutrition, vs White Flour, and Baking Tips, Whole Grain Foods: A Whole Grains List, Label Terms and USDA Data.