Bread, French or Vienna, whole wheat, toasted
Common food
Photo: Wikipedia
This is a hearty, toasted slice of whole wheat bread, crafted in the classic French or Vienna style. It offers a satisfyingly crisp, golden-brown crust with a chewy, nutty interior, delivering a robust, earthy flavor. Nutritionally, it's a standout for its high protein and fiber content, making it a more substantial and filling option than standard white toast.
Calorie split: 14% protein · 82% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, nutty flavor and satisfying crunch that elevates simple toppings. It's a versatile canvas for both sweet and savory pairings, from avocado to almond butter, and is a staple of comforting breakfasts and quick lunches.
⚠️ Watch-outs & how to enjoy it better
As a whole grain product, it can cause blood-sugar spikes if eaten alone, especially for those with insulin sensitivity. It's also a common allergen (wheat/gluten). To counteract this, always pair it with a protein (like eggs or Greek yogurt) or a healthy fat (like avocado or nut butter) to slow digestion and stabilize blood sugar.
Key benefits
- High in plant-based protein for muscle maintenance
- Excellent source of dietary fiber for digestive health
- Complex carbohydrates provide sustained energy
- Low in fat, supporting a heart-healthy diet
- Toasting enhances flavor and creates a satisfying texture
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Vienna' style in its name refers to a 19th-century baking technique using steam to create a crispier crust, a method later perfected by bakers in Vienna and adopted for many artisan breads.
Full nutrition (USDA data · scales with serving)
| Water | 33.9 g |
| Energy | 263 kcal |
| Protein | 9.2 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 54.0 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 57.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 412 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 34.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.46 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 90.0 ug |
| Folic acid | 47.0 ug |
| Folate, food | 43.0 ug |
| Folate, DFE | 122 ug |
| Choline, total | 11.4 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 101 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.80 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 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.17 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 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
How does toasting affect the nutrition?
Toasting primarily removes water, which concentrates the calories, protein, and carbs per gram. It doesn't significantly change the macronutrient profile but can make the bread easier to digest for some.
Is it a good choice for weight management?
Yes, due to its high fiber and protein content, it promotes satiety and can help control appetite. However, portion control is key, as calorie density increases when toasted.
What's the difference between French and Vienna whole wheat bread?
Traditionally, Vienna bread uses a slightly richer dough and the steam-baking method for a superior crust. In modern commercial terms, the labels are often used interchangeably for a hearty, European-style loaf.
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 2.63 kcal/g · 14% calories from protein · 4.6 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.