1 serving (40 grams) contains 100 calories, 4.0 grams of protein, 1.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
591.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| 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 | 295.9 mg | 6% | |
* 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
About Pan integral
Pan integral, or whole-grain bread, is a staple food in many cuisines, originating from early bread-making traditions where whole wheat flour was used instead of refined flours. Its defining characteristic is the use of the entire wheat grain, including the bran, germ, and endosperm, which retains more nutrients compared to white bread. Pan integral is high in dietary fiber, complex carbohydrates, and is a moderate source of protein. It also provides essential nutrients like iron, magnesium, B vitamins (e.g., niacin, thiamin), and small amounts of healthy fats, making it a nutrient-dense carbohydrate option often associated with balanced meals and wholesome diets.
Health Benefits
- Rich in dietary fiber (about 2-4 grams per slice), pan integral supports digestive health by promoting regular bowel movements and preventing constipation.
- Contains B vitamins, such as niacin and thiamin, crucial for energy metabolism and maintaining a healthy nervous system.
- Provides magnesium, a mineral that supports muscle function and contributes to bone health and heart health.
- Low glycemic index compared to refined bread, making it helpful for managing blood sugar levels and reducing the risk of type 2 diabetes.
- The presence of plant-based compounds like lignans may support cardiovascular health by reducing cholesterol levels.
Dietary Considerations
Selection and Storage
Store pan integral in a cool, dry place or refrigerate to extend freshness. For long-term storage, freeze in an airtight bag and thaw as needed to maintain its texture and quality.
Common Questions About Pan integral Nutrition
Is pan integral a good source of protein?
Pan integral (whole-grain bread) typically contains about 4-6 grams of protein per slice, depending on the brand and ingredients. While it isn't a high-protein food, it can contribute to your daily protein intake, especially when paired with protein-rich spreads or toppings.
Can I eat pan integral on a low-carb or keto diet?
Pan integral is not typically suitable for a strict keto diet as it contains 12-20 grams of carbohydrates per slice, which can quickly exceed the daily carb limit of 20-50 grams for ketosis. However, it may be included in a more relaxed low-carb diet if carefully portioned.
What are the health benefits of eating pan integral?
Pan integral offers several health benefits due to its high fiber content, providing around 2-4 grams of fiber per slice. This helps with digestion, promotes satiety, and supports heart health. Additionally, it contains important nutrients like B vitamins, iron, and magnesium, making it a more nutrient-dense option compared to white bread.
What is the recommended portion size for pan integral?
A standard portion of pan integral is typically one slice, which contains around 80-110 calories. For a balanced meal, pair one or two slices with protein, healthy fats, and vegetables to ensure a well-rounded nutrient intake.
How does pan integral compare to white bread?
Pan integral is nutritionally superior to white bread as it retains the bran and germ of the grain, making it higher in fiber, vitamins, and minerals. While white bread is often lower in calories, it lacks the nutrient density and has a higher glycemic index, leading to quicker spikes in blood sugar levels.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
