FiberUp
How much fiber is in whole wheat bread?
Whole Wheat Bread has 1.9 g of fiber per 1 slice (28 g). That is 7% of the 28 g daily value and a moderate amount for a grain. Per 100 g it works out to 6.8 g, which ranks 29 of 41 grains in the FiberUp database. About 26% of that fiber is soluble and 74% insoluble. It would take 14 servings to reach the 25 g adequate intake for women and 20 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About whole wheat bread and fiber
A slice of whole wheat bread provides 1.9 grams of fiber, and the number depends heavily on the brand. Check that the first ingredient says whole wheat flour, not wheat flour.
How whole wheat bread compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Naan | 1 piece | 2 g | 2.2 g | 7% |
| Multigrain Bread | 1 slice | 1.9 g | 7.3 g | 7% |
| Rye Bread | 1 slice | 1.9 g | 5.9 g | 7% |
| Whole Wheat Bread | 1 slice | 1.9 g | 6.8 g | 7% |
| Pumpernickel Bread | 1 slice | 1.7 g | 6.5 g | 6% |
| Baguette | 6-in piece | 1.6 g | 2.5 g | 6% |
| Brown Rice | 1/2 cup cooked | 1.6 g | 1.6 g | 6% |
Servings to reach a daily goal
servings of whole wheat bread to reach 25 g, the adequate intake for adult women
servings of whole wheat bread to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for whole wheat bread
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Bread, whole-wheat, commercially prepared | 6 g | – | – |
| Bread, whole-wheat, prepared from recipe | 6 g | – | – |
| Bread, whole-wheat, prepared from recipe, toasted | 6.7 g | – | – |
| Bread, whole-wheat, commercially prepared, toasted | 7.5 g | – | – |
| Bread, whole wheat | 6 g | – | – |
| Bread, whole wheat, toasted | 6.6 g | – | – |
| Bread, whole wheat, with raisins | 6.5 g | – | – |
| Bread, whole wheat, with raisins, toasted | 7.2 g | – | – |
Frequently asked questions
How much fiber is in whole wheat bread?
Is whole wheat bread high in fiber?
Is the fiber in whole wheat bread soluble or insoluble?
How many servings of whole wheat bread would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.