Bread whole wheat

Grain

Item Rating: 74/100

1 serving (43 grams) contains 110 calories, 5.0 grams of protein, 1.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.9g)

Calories		611.1
% Daily Value*
Total Fat		8.3 g	10%
	Saturated Fat	1.7 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		944.4 mg	41%
Total Carbohydrates		111.1 g	40%
	Dietary Fiber	11.1 g	39%
	Sugars	16.7 g
protein		27.8 g	55%
Vitamin D		0 mcg	0%
Calcium		222.2 mg	17%
Iron		6.1 mg	33%
Potassium		444.4 mg	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 74 cal (11.9%)

Protein: 111 cal (17.6%)

Carbs: 444 cal (70.5%)

About Bread whole wheat

Whole wheat bread is a staple food made from flour ground from the entire wheat kernel, including the bran, germ, and endosperm. Originating from ancient agricultural practices, whole wheat bread is commonly associated with various cuisines, especially European and Middle Eastern diets. It is distinguished by its dense texture and nutty flavor. Whole wheat bread is rich in dietary fiber, making it a preferred option for those seeking to boost digestion. It also contains essential nutrients like B vitamins (such as thiamine and niacin), magnesium, iron, and a moderate amount of protein. Compared to refined bread, whole wheat bread retains a higher nutritional profile due to its minimally processed nature, preserving the natural components of the wheat kernel.

Health Benefits

• Supports digestion and bowel health due to its high dietary fiber content (2–3 grams per serving).
• Promotes energy metabolism and overall cell health through abundant B vitamins like thiamine and niacin.
• Helps maintain healthy blood pressure and bone health with magnesium (approximately 20 mg per slice).

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store whole wheat bread in a cool, dry place or refrigerate to extend shelf life. Freezing tightly wrapped bread can help preserve its freshness for up to three months.

Common Questions About Bread whole wheat Nutrition

Is whole wheat bread high in protein?

Whole wheat bread contains moderate protein levels, with approximately 4 grams of protein per 1 slice (about 43 grams). While it isn’t a primary protein source, it provides more protein compared to white bread and also contributes essential amino acids to your diet.

Can I eat whole wheat bread on a keto diet?

Whole wheat bread is not suitable for a keto diet due to its carbohydrate content. One slice of whole wheat bread contains approximately 13-18 grams of carbohydrates, which is much higher than the daily carb limit (20-50 grams) for most keto plans.

What are the health benefits or concerns of eating whole wheat bread?

Whole wheat bread is rich in dietary fiber, providing around 2-3 grams per slice, which supports digestion and heart health. It also contains essential nutrients like B vitamins, magnesium, and iron. However, individuals with gluten sensitivity or celiac disease should avoid it due to its gluten content.

How much whole wheat bread should I eat per day?

Portion recommendations vary based on your dietary needs, but 1-2 slices per day is suitable for most individuals. Pairing bread with protein- and fat-rich foods (like avocado or eggs) can help balance blood sugar levels and provide a well-rounded meal.

How does whole wheat bread compare to white bread?

Whole wheat bread is more nutritious than white bread due to its higher fiber content (2-3 grams vs. less than 1 gram per slice) and more vitamins and minerals. White bread, made from refined flour, lacks the bran and germ, giving it a softer texture but fewer health benefits.

Data Sources & Scientific References