1 serving (38 grams) contains 80 calories, 4.0 grams of protein, 1.0 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
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 | 12.5 g | ||
| protein | 25 g | 50% | |
| 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
Source of Calories
About Whole grain toast
Whole grain toast is a type of bread made from whole grains, often wheat, rye, or other grains, that stay intact during processing. Originating from ancient milling practices, it is a staple food in many cuisines worldwide, including Mediterranean and Western diets. Whole grain toast is notable for its rich nutritional profile, containing complex carbohydrates, dietary fibers, and essential vitamins like B vitamins, as well as minerals such as magnesium and iron. A single slice typically provides approximately 70-100 calories depending on grain variety, and it is also low in fat while delivering moderate protein. It is widely regarded as a healthier alternative to white bread due to its high fiber content and slower digestion rate, which supports feeling full longer and maintains steady blood sugar levels. Whole grain toast is versatile, pairing well with both sweet and savory toppings, making it a nutritious part of a balanced diet.
Health Benefits
- Rich in dietary fiber (up to 2-3 grams per slice), whole grain toast supports digestive health and promotes regular bowel movements.
- High levels of magnesium help in maintaining bone density and muscle function, while also supporting heart health.
- Provides B vitamins like thiamine, niacin, and riboflavin that are essential for energy production and brain function.
Dietary Considerations
Selection and Storage
Store whole grain bread in a cool, dry place or refrigerate for longer freshness (up to 7-10 days). Toast before serving for optimal flavor and texture.
Common Questions About Whole grain toast Nutrition
Is whole grain toast high in protein?
Whole grain toast contains moderate protein levels, with around 4-6 grams per slice, depending on the brand and formulation. While it isn’t a primary source of protein, pairing it with protein-rich toppings like peanut butter or eggs can enhance its nutritional profile.
Can I eat whole grain toast on a keto diet?
Whole grain toast is generally not compatible with a strict keto diet due to its high carbohydrate content—typically around 12-20 grams of carbs per slice. For individuals on a keto diet, low-carb bread alternatives or other substitutes may be preferred.
What are the health benefits of eating whole grain toast?
Whole grain toast is rich in dietary fiber, offering about 2-4 grams per slice, which supports digestive health and may help regulate blood sugar levels. Additionally, it often contains essential vitamins and minerals like B vitamins and iron, making it a nutritious choice compared to refined white bread.
How many slices of whole grain toast should I eat per serving?
A typical serving is 1-2 slices, depending on your caloric needs and dietary goals. One slice contains approximately 70-100 calories, adding healthy carbohydrates and fiber to meals while leaving room for nutritious toppings or sides.
How does whole grain toast compare to white bread?
Whole grain toast is nutritionally superior to white bread, offering more fiber, vitamins, and minerals while being less processed. It typically has a denser texture and can help you feel fuller longer, whereas white bread is lower in fiber and often higher on the glycemic index.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureIncludes guidance on whole grains, highlighting recommended daily intake and health benefits of consuming whole grain products.
- Whole Grains and Their Bioactive Compounds in Health PromotionNational Library of Medicine (PubMed)A peer-reviewed article discussing the health benefits of whole grains due to their bioactive components.
- Health Benefits of Whole Grains: A ReviewHarvard T.H. Chan School of Public HealthHighlights the extensive health benefits of whole grains, including their role in preventing chronic diseases.
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.
