Whole-grain wheat bread

Grain

Item Rating: 74/100

1 serving (43 grams) contains 110 calories, 5.0 grams of protein, 1.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.9g)

Calories		611.1
% Daily Value*
Total Fat		8.3 g	10%
	Saturated Fat	1.1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		944.4 mg	41%
Total Carbohydrates		111.1 g	40%
	Dietary Fiber	16.7 g	59%
	Sugars	16.7 g
protein		27.8 g	55%
Vitamin D		0 mcg	0%
Calcium		222.2 mg	17%
Iron		6.7 mg	37%
Potassium		444.4 mg	9%

* 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: 74 cal (11.9%)

Protein: 111 cal (17.6%)

Carbs: 444 cal (70.5%)

About Whole-grain wheat bread

Whole-grain wheat bread is a staple food made by baking dough from whole-wheat flour, water, yeast, and often small amounts of sugar and salt. Originating from Europe, whole-grain wheat bread is now a widely consumed food across many cuisines due to its versatility and nutrient density. Unlike refined breads, it is made from whole-wheat flour that retains the germ, bran, and endosperm, preserving its nutritional content. It is a rich source of dietary fiber, B vitamins (like niacin, thiamin, and riboflavin), manganese, selenium, and magnesium. With a moderate protein content, it is considered a high-energy food that supports sustained energy levels. Depending on recipe variations, it may have added seeds or grains to further enhance its nutritional profile.

Health Benefits

• Supports digestive health due to its high dietary fiber content (approximately 2-3 grams per slice).
• Promotes energy metabolism through B vitamins such as niacin and thiamin (found naturally in whole-wheat flour).
• Provides minerals like magnesium and selenium, which support bone health and act as antioxidants.
• Aids in heart health by helping to lower cholesterol levels due to its soluble fiber content.
• Helps maintain healthy blood sugar levels because its lower glycemic index compared to refined bread slows digestion and carbohydrate absorption.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, dairy-free diets

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

Selection and Storage

Store whole-grain wheat bread in a cool, dry place or in the refrigerator for optimal freshness. To extend shelf life, freeze in an airtight container for up to 3 months.

Common Questions About Whole-grain wheat bread Nutrition

Is whole-grain wheat bread high in protein?

Whole-grain wheat bread contains moderate protein, usually around 4-6 grams per slice, depending on the brand and recipe. While it’s not a high-protein food, it can contribute to your daily intake alongside its other nutritional benefits like fiber and vitamins.

Can I eat whole-grain wheat bread on a keto diet?

Whole-grain wheat bread is not suitable for a strict keto diet because it contains about 12-18 grams of carbohydrates per slice, which is too high for the low-carb requirements of keto. Low-carb or keto-friendly bread alternatives are recommended instead.

What are the health benefits of whole-grain wheat bread?

Whole-grain wheat bread provides excellent health benefits as it is rich in dietary fiber, which supports digestion and heart health. It also contains B vitamins, magnesium, and iron. However, some individuals with gluten sensitivity or wheat allergies should avoid it.

What is the recommended serving size for whole-grain wheat bread?

The standard serving size for whole-grain wheat bread is one slice, which typically contains about 70-110 calories, depending on thickness and recipe. For a balanced meal, pair it with protein, healthy fats, and veggies to manage blood sugar levels.

How does whole-grain wheat bread compare to white bread?

Whole-grain wheat bread is generally considered healthier than white bread because it retains the bran and germ, offering more dietary fiber and nutrients. White bread, by contrast, is made from refined flour, which has fewer nutrients and can cause quicker blood sugar spikes.

Data Sources & Scientific References