Meal bread

Grain

Item Rating: 72/100

1 serving (30 grams) contains 80 calories, 2.7 grams of protein, 1.0 grams of fat, and 14.7 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		636
% Daily Value*
Total Fat		7.7 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1176 mg	51%
Total Carbohydrates		117.6 g	42%
	Dietary Fiber	9.6 g	34%
	Sugars	12 g
protein		21.6 g	43%
Vitamin D		0 mcg	0%
Calcium		240 mg	18%
Iron		8.6 mg	47%
Potassium		276 mg	5%

* 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: 69 cal (11.1%)

Protein: 86 cal (13.8%)

Carbs: 470 cal (75.1%)

About Meal bread

Meal bread, commonly consumed across various cultures, often refers to dense bread made from wholemeal (whole wheat) flour. Originating from agrarian societies, it is a staple in European, Middle Eastern, and South Asian cuisines. This bread is distinct from refined-flour bread as it retains the entire grain, making it nutrient-dense due to higher amounts of fiber, vitamins, and minerals. A single slice of wholemeal bread (approx. 40g) typically provides around 100 calories, 4g of protein, 2g of fat, 18g of carbohydrates, and about 2-3g of dietary fiber. Additionally, it contains B vitamins (e.g., niacin, thiamin) and minerals like iron, magnesium, and zinc. Its dense nutritional profile makes it a healthier option compared to white or refined bread for most individuals, contributing to improved digestion and sustained energy levels throughout the day.

Health Benefits

• Rich fiber content (2-3g per slice) promotes healthy digestion and prevents constipation.
• Contains B vitamins like niacin and thiamin, which support energy metabolism and nervous system function.
• Iron content contributes to healthy red blood cell production and helps prevent anemia.
• Magnesium in wholemeal bread supports muscle and nerve function as well as bone health.
• Zinc aids in immune system support and wound healing.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free, keto

Selection and Storage

Store meal bread in a cool, dry place or freeze to maintain freshness longer. Consume within 3-5 days if stored at room temperature.

Common Questions About Meal bread Nutrition

Is meal bread high in protein?

Meal bread typically contains about 4-6 grams of protein per slice, depending on the brand and recipe. It’s not considered a particularly high-protein food but can contribute to your daily protein intake, especially when paired with protein-rich toppings like nut butter or eggs.

Can I eat meal bread on a keto diet?

Traditional meal bread is not suitable for a keto diet, as it typically contains 15-20 grams of carbohydrates per slice. However, there are keto-friendly bread alternatives made with almond flour or coconut flour that mimic meal bread while staying within the carb limits for keto.

What are the health benefits or concerns of eating meal bread?

Meal bread can be a good source of complex carbohydrates, fiber, and some essential nutrients like iron and B vitamins. However, some store-bought meal bread may contain added sugars or preservatives, so it’s important to read labels. Opting for whole grain varieties can offer more fiber and nutrients compared to white meal bread.

What is the recommended serving size for meal bread?

The typical serving size for meal bread is one slice, which usually contains around 70-120 calories depending on the type. For a balanced meal, aim to pair bread with protein, healthy fats, and vegetables to create a satisfying and nutrient-dense meal.

How does meal bread compare to whole grain or white bread?

Meal bread often falls somewhere between white and whole grain bread in terms of nutritional value. Whole grain bread provides the most fiber, with around 3-5 grams per slice, while white bread is lower in nutrients due to refined flour. Meal bread may or may not use whole grains, so reading the ingredient list is key to determining how it compares nutritionally.

Data Sources & Scientific References