1 serving (28 grams) contains 78 calories, 3.8 grams of protein, 1.1 grams of fat, and 13.3 grams of carbohydrates.
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Nutrition Information
Calories |
334.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 594 mg | 25% | |
| Total Carbohydrates | 56.9 g | 20% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 5.8 g | ||
| protein | 16.2 g | 32% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 214.8 mg | 16% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 330 mg | 7% | |
* 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 wheat bread
Whole wheat bread is a type of bread made using flour that contains the entire wheat kernel, including the bran, germ, and endosperm. Originating from ancient civilizations like Egypt and Mesopotamia, whole wheat bread has been a staple in many cuisines worldwide due to its versatility and nutrition. It is rich in complex carbohydrates, dietary fiber, and essential vitamins such as B-vitamins, including niacin and thiamine. It also contains minerals like magnesium, zinc, and iron. Compared to refined white bread, whole wheat bread offers more nutritional benefits due to its lower glycemic index, higher fiber content, and retention of nutrients during processing.
Health Benefits
- Supports digestive health due to its high dietary fiber content (around 2-3g per slice), promoting regular bowel movements.
- Helps maintain healthy blood sugar levels as it has a lower glycemic index compared to refined bread.
- A good source of magnesium (20% of daily value per serving) which aids in bone health and enzymatic functions.
Dietary Considerations
Selection and Storage
Store whole wheat bread in a cool, dry place or refrigerate to extend freshness. Seal tightly to prevent staleness or moisture buildup.
Common Questions About Whole wheat bread Nutrition
Is whole wheat bread high in protein?
Whole wheat bread contains about 5 grams of protein per slice (approximately 40 grams), which is a moderate amount compared to other protein-rich foods. While not a primary protein source, it contributes to your daily intake, especially when paired with other protein-rich toppings like nut butter or eggs.
Can I eat whole wheat bread on a keto diet?
Whole wheat bread is not suitable for a strict keto diet as it typically contains 12–15 grams of net carbs per slice. Since keto diets generally restrict daily carb intake to about 20–50 grams, consuming whole wheat bread would likely exceed that limit.
What are the health benefits or concerns of eating whole wheat bread?
Whole wheat bread is rich in dietary fiber, providing about 2–3 grams per slice, which supports digestive health and helps maintain stable blood sugar levels. However, some individuals with gluten intolerance or celiac disease should avoid it, as it contains gluten. Additionally, some brands may contain added sugars or preservatives, so it's important to check the ingredient list.
How many slices of whole wheat bread should I eat per day?
The recommended portion depends on your daily calorie and carbohydrate needs, but typically, 1–2 slices (40–80 grams) per meal is a suitable portion for healthy individuals. Pair it with proteins, vegetables, or healthy fats for a balanced meal.
How does whole wheat bread compare to white bread nutritionally?
Whole wheat bread is generally more nutritious than white bread, as it retains the bran and germ of the wheat grain, which provides more fiber (about 2–3 grams vs. 0.5–1 gram per slice) and essential nutrients like B vitamins, magnesium, and selenium. White bread, on the other hand, is made from refined flour and is often lower in fiber and micronutrients.
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.
- USDA FoodData - Whole wheat bread DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans 2020-2025 (Grain Recommendations)U.S. Department of Agriculture & U.S. Department of Health and Human ServicesProvides dietary guidelines emphasizing whole grains, like whole wheat bread, as part of a healthy eating pattern.
- Health benefits of whole grains: A literature reviewJournal of NutritionExamines the health benefits of whole grains, highlighting nutrient density and chronic disease reduction.
- Whole Grains and Fiber OverviewHarvard T.H. Chan School of Public HealthCovers the nutritional benefits and fiber content of whole grains, including whole wheat bread.
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.
