Bread, french or vienna, whole wheat
Whole food · Baked Products
Photo: Wikipedia
Whole wheat French or Vienna bread is a hearty, crusty loaf with a dense, chewy crumb and a nutty, slightly earthy flavor. Unlike its refined white counterpart, its whole-grain flour gives it a darker color and a more robust texture. Nutritionally, it's a solid source of fiber and protein relative to its calorie count.
Calorie split: 14% protein · 82% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love its satisfying, chewy texture and the deep, wheaty flavor that pairs perfectly with savory toppings or hearty soups. Its sturdy crust and crumb make it a versatile base for everything from open-faced sandwiches to dipping in olive oil.
⚠️ Watch-outs & how to enjoy it better
It can be dense and less palatable to those accustomed to soft, sweet white bread. Its higher fiber content may cause digestive discomfort if eaten in large amounts without adequate water. To mitigate blood sugar spikes, pair it with a source of protein (like cheese or hummus) or healthy fat (like avocado or olive oil), and practice portion control.
Key benefits
- Good source of dietary fiber for digestive health
- Provides plant-based protein for satiety
- Contains complex carbohydrates for sustained energy
- Whole grain offers more micronutrients than refined white bread
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Vienna' style of bread, which uses a steam-injected oven to create a crisp crust, was a revolutionary technique in the 19th century that influenced modern baguette baking.
Full nutrition (USDA data · scales with serving)
| Water | 39.8 g |
| Energy | 239 kcal |
| Energy | 1000 kj |
| Protein | 8.3 g |
| Total lipid (fat) | 1.0 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 49.1 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 52.0 mg |
| Phosphorus, P | 159 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 375 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 31.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.25 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 96.0 ug |
| Folic acid | 50.0 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 131 ug |
| Choline, total | 10.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 97.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.15 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.58 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
Is whole wheat French bread gluten-free?
No, it contains wheat and therefore gluten. It is not suitable for those with celiac disease or gluten sensitivity.
How does it differ from regular white French bread?
It's made with whole wheat flour, which includes the bran and germ, giving it more fiber, a darker color, and a nuttier flavor compared to the lighter, softer white version.
What's the best way to store it?
Store at room temperature in a paper bag or bread box for 2-3 days to maintain crust texture. For longer storage, slice and freeze in an airtight bag for up to 3 months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.39 kcal/g · 14% calories from protein · 4.2 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.