Full grain bread

Grain

Item Rating: 72/100

1 serving (43 grams) contains 120 calories, 5.0 grams of protein, 2.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.9g)

Calories		666.7
% Daily Value*
Total Fat		11.1 g	14%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1111.1 mg	48%
Total Carbohydrates		111.1 g	40%
	Dietary Fiber	16.7 g	59%
	Sugars	11.1 g
protein		27.8 g	55%
Vitamin D		0 mcg	0%
Calcium		111.1 mg	8%
Iron		5.6 mg	31%
Potassium		388.9 mg	8%

* 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: 99 cal (15.2%)

Protein: 111 cal (17.0%)

Carbs: 444 cal (67.8%)

About Full grain bread

Full grain bread, also known as whole grain bread, originates from the use of entire cereal grains, including the bran, germ, and endosperm. It has been a staple in various cuisines worldwide, particularly in European, Middle Eastern, and North American diets. Full grain bread is nutrient-dense, offering a rich source of dietary fiber, complex carbohydrates, and essential nutrients like B vitamins (including folate and niacin), magnesium, zinc, and iron. Compared to refined grain breads, it has a lower glycemic index, making it a preferred option for those who seek sustained energy release and better blood sugar management.

Health Benefits

• Supports digestive health due to its high dietary fiber content, which promotes regular bowel movements and gut microbiome health.
• Aids in heart health as it contains whole grains linked to lowered cholesterol levels and reduced risk of cardiovascular diseases.
• Provides sustained energy through complex carbohydrates and B vitamins, crucial for metabolic and energy production processes.
• Strengthens bones and supports enzyme functions with magnesium, an essential mineral found in whole grains.
• Improves immune function with zinc, a mineral present in the grain’s germ.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, low-sugar, high-fiber

Not suitable for: Gluten-free, low-carb, paleo

Selection and Storage

Store in a cool, dry place or in the freezer for extended freshness. Avoid humid environments to prevent mold growth.

Common Questions About Full grain bread Nutrition

Is full grain bread high in protein?

Full grain bread typically contains about 4-6 grams of protein per slice, depending on the brand and serving size. While it provides moderate protein, it is not a high-protein food but can complement other protein sources in a balanced diet.

Can I eat full grain bread on a keto diet?

Full grain bread is not suitable for a keto diet, as it contains 12-20 grams of carbohydrates per slice, which is too high for maintaining ketosis. Keto-friendly bread alternatives made with almond or coconut flour are better options.

What are the health benefits of eating full grain bread?

Full grain bread is a good source of dietary fiber, with around 2-4 grams per slice, which supports healthy digestion and helps control blood sugar levels. It also provides essential nutrients like B vitamins, iron, and magnesium. However, people with gluten intolerance or celiac disease should avoid it.

How much full grain bread should I eat in a day?

For a balanced diet, 2-3 slices of full grain bread per day can fit well within calorie and nutrient needs for most adults. Pair it with healthy fats and proteins for a well-rounded meal, but adjust portions based on your dietary goals and activity levels.

How does full grain bread compare to white bread?

Full grain bread is nutritionally superior to white bread, as it retains the bran and germ, providing more fiber, vitamins, and minerals. White bread, on the other hand, is made with refined flour and lacks the same nutrient density, leading to quicker spikes in blood sugar.

Data Sources & Scientific References