KETO VERDICTAVOID
Whole Wheat Bread should be avoided on keto. At ~41g net carbs per 100g and very low fat, it will quickly exceed daily carb limits and hinder ketosis.
Is Whole Wheat Bread Keto?
Bread & Baked
Whole Wheat Bread should be avoided on keto. At ~41g net carbs per 100g and very low fat, it will quickly exceed daily carb limits and hinder ketosis.
- Net carbs (100g)41.0g
- Protein (100g)8–13g
- Fat (100g)2–4g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
41.0g
Total Carbs
49.2g
Fiber
8.2g
Protein
8–13g
Fat
2–4g
Calories
240–270
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high net carbs (~41g/100g) make it incompatible with strict keto
- Even small portions can consume most or all of a daily carb budget
- Low fat and moderate protein ratio do not support ketogenic macros
- If you must include bread, choose keto-bread or cloud-bread substitutes instead
HEALTH BENEFITS
- Provides dietary fiber and some micronutrients (e.g., B vitamins, iron)
- Whole grains may support digestive regularity outside of keto contexts
- Contains plant-based protein in modest amounts
- May be part of balanced diets that are not carbohydrate-restricted
PREPARATION SUGGESTIONS
STANDARD PREPARATION
Toast or serve as directed on the package if not following keto. For low-carb patterns, swap with keto-bread or cloud-bread.
PORTION CONTROL
If used in a liberal low-carb approach, consider an open-faced sandwich (½ serving) and pair with high-fat spreads like butter or avocado to blunt glycemic impact.