Whole-grain toast

Breakfast

Item Rating: 76/100

1 serving (38 grams) contains 80 calories, 3.0 grams of protein, 1.0 grams of fat, and 14.0 grams of carbohydrates.

Nutrition Information

1 cup (237.5g)

Calories		500
% Daily Value*
Total Fat		6.3 g	8%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		937.5 mg	40%
Total Carbohydrates		87.5 g	31%
	Dietary Fiber	12.5 g	44%
	Sugars	6.3 g
protein		18.7 g	37%
Vitamin D		0 mcg	0%
Calcium		125.0 mg	9%
Iron		5.0 mg	27%
Potassium		312.5 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

🍯 Low sugar

Source of Calories

Fat: 56 cal (11.8%)

Protein: 74 cal (15.5%)

Carbs: 350 cal (72.7%)

About Whole-grain toast

Whole-grain toast is a type of bread made from unrefined grains that retain their bran, germ, and endosperm, offering a higher nutrient content compared to refined bread. Originating in various cuisines globally, whole-grain products have gained popularity in Western diets for their fiber-rich, heart-healthy benefits. A single slice of whole-grain toast typically contains around 69 calories, 3.5 grams of protein, 11.6 grams of carbohydrates (including 1.9 grams of fiber), and 1.1 grams of fat depending on the specific grain used. It also provides vital nutrients such as B vitamins, iron, magnesium, and zinc, making it a dietary staple in balanced meals.

Health Benefits

• Supports digestive health due to its high dietary fiber content, which aids in regularity and gut microbiome balance.
• Promotes heart health as whole grains can help reduce LDL cholesterol levels and lower the risk of cardiovascular disease.
• Provides sustained energy with complex carbohydrates that prevent rapid spikes in blood sugar levels.
• Rich in magnesium, which aids in bone health and muscle function.
• Contains B vitamins such as niacin and folate, essential for energy production and red blood cell formation.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, vegan, high-fiber diets

Not suitable for: Gluten-free diets, wheat allergy diets, low-carb or ketogenic diets

Selection and Storage

Store in a cool, dry place or freeze for extended freshness. Toast prior to consumption for the best texture and flavor.

Common Questions About Whole-grain toast Nutrition

Is whole-grain toast high in protein?

Whole-grain toast typically contains about 4-5 grams of protein per slice, depending on the brand and recipe. While it does provide some protein, it is not considered a high-protein food and is better known for being a good source of complex carbohydrates and fiber.

Can I eat whole-grain toast on a keto diet?

Whole-grain toast is not typically suitable for a keto diet because it contains around 12-20 grams of carbohydrates per slice, depending on the brand. Keto diets focus on low-carb intake, so alternatives like keto-friendly bread made with almond or coconut flour would be more appropriate.

What are the health benefits of whole-grain toast?

Whole-grain toast is rich in dietary fiber, which supports healthy digestion and helps with feeling full. It's also a good source of essential nutrients like B vitamins, magnesium, and iron. Additionally, its complex carbohydrates provide long-lasting energy and can help regulate blood sugar levels.

How much whole-grain toast should I eat in a day?

The recommended serving size for whole-grain toast is 1-2 slices per meal, depending on your dietary needs and calorie intake. Pair it with healthy toppings like avocados, eggs, or nut butter to create a balanced meal. Excessive consumption can contribute to excess carbohydrate intake.

Is whole-grain toast healthier than white toast?

Yes, whole-grain toast is generally healthier than white toast because it is made from whole, unrefined grains that retain the bran and germ, providing more fiber, vitamins, and minerals. White toast, on the other hand, is made from refined grains, which lose much of their nutritional content during processing.

Data Sources & Scientific References