Integral bread

Grain

Item Rating: 75/100

1 serving (40 grams) contains 100 calories, 4.0 grams of protein, 1.5 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		591.7
% Daily Value*
Total Fat		8.9 g	11%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		887.6 mg	38%
Total Carbohydrates		106.5 g	38%
	Dietary Fiber	17.8 g	63%
	Sugars	11.8 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		118.3 mg	9%
Iron		5.9 mg	32%
Potassium		414.2 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: 80 cal (13.3%)

Protein: 94 cal (15.8%)

Carbs: 426 cal (70.9%)

About Integral bread

Integral bread, also known as whole-grain bread, originates from the long-standing tradition of using unrefined, whole grains in baking. Common in cuisines worldwide, including Mediterranean and Western diets, it is made from whole wheat flour with all parts of the kernel—bran, germ, and endosperm—intact. This unprocessed approach retains its nutritional profile, making it a nutrient-dense bread compared to refined versions. Integral bread is rich in dietary fiber, complex carbohydrates, and essential nutrients such as magnesium, iron, and B vitamins. It is also low in fat and often free from artificial additives, making it a heart-healthy and gut-friendly food choice. Calorically, a slice (~40g) contains approximately 90-100 calories, with 2-3 grams of fiber and 3-4 grams of protein, depending on the recipe and brand.

Health Benefits

• Improves digestion and supports gut health due to its high dietary fiber content (approximately 2-3 grams per slice).
• Helps maintain steady blood sugar levels as it contains complex carbohydrates that are digested slowly.
• Supports bone health with magnesium, which contributes to bone strength and metabolic functions.
• Provides energy and aids cognitive function due to B vitamins, such as B6 and folate, found in whole grain.
• Promotes heart health by reducing LDL cholesterol levels due to fiber and antioxidants present in whole grains.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store integral bread in a cool, dry place or freeze to extend freshness. It is best consumed within 3-5 days if kept at room temperature.

Common Questions About Integral bread Nutrition

Is integral bread high in protein?

Integral bread contains moderate protein levels, with around 4-5 grams per slice (approximately 40 grams). While it's not a primary protein source, it contributes to your daily intake when paired with other protein-rich foods.

Can I eat integral bread on a keto diet?

Integral bread is generally not suitable for a keto diet as it contains around 12-15 grams of carbohydrates per slice, which is too high for the low-carb restrictions of keto. Opt for specially-made keto bread or alternative low-carb options.

What are the health benefits of eating integral bread?

Integral bread is rich in dietary fiber, providing 2-4 grams per slice, which aids digestion and helps maintain healthy cholesterol levels. It also contains B vitamins and minerals like magnesium and iron, supporting energy production and overall health.

How much integral bread should I eat per day?

Portion sizes depend on your dietary needs, but 1-2 slices per meal is considered a balanced serving for most people. Pair it with proteins, healthy fats, and vegetables to create a more nutritious plate.

How does integral bread compare to white bread?

Integral bread is made from whole grains, retaining more fiber, vitamins, and minerals than white bread, which is processed and often stripped of nutrients. Integral bread also has a lower glycemic index, making it a better choice for sustained energy and blood sugar control.

Data Sources & Scientific References