Whole Grain Bread
More fiber and protein blunt the glucose curve versus white bread.
FatTonic Facts
Whole Grain Bread · per serving 2 slices (60g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 12 | −26.4 |
| Sugar (g) | 3 | −2.4 |
| Processing | processed | −16.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | 53 | |
| Carbs (g) | 26 | |
| Fat (g) | 3 |
Score model v1
Nutrients: USDA FoodData Central, record 172688 (Bread, whole-wheat, commercially prepared), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 60 g): carbs 42.7, sugar 4.3, fiber 6, protein 12.5, fat 3.5 g.
What this means for fat-burning
Why this score: glycemic load 12 set it, −26.4 points. Source: USDA FoodData Central, FDC 172688.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Whole Grain Bread scores 67, rated Good. It scores higher than 42% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does whole grain bread spike insulin?
Glycemic load 12 for 2 slices (60g); FatTonic Score 67/100 — it supports fat-burning.
Is whole grain bread good for fat loss?
Good (67/100): whole grain bread supports fat-burning.