Whole wheat bread sandwich

Lunch

Item Rating: 78/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		634.9 mg	27%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	9.5 g	33%
	Sugars	7.9 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		317.5 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: 71 cal (17.7%)

Protein: 76 cal (18.9%)

Carbs: 254 cal (63.3%)

About Whole wheat bread sandwich

A whole wheat bread sandwich typically consists of whole wheat bread and various fillings such as vegetables, lean proteins, or spreads. Whole wheat bread originated as a health-focused alternative to white bread, offering unrefined grains that retain their bran and germ layers. Popular in Western cuisines, particularly for lunch options, whole wheat bread is rich in dietary fiber, B vitamins, and minerals like iron and magnesium. A typical sandwich provides sustained energy through healthy carbohydrates, protein from fillings, and essential micronutrients depending on the chosen ingredients, contributing to a balanced meal when paired with wholesome fillings.

Health Benefits

• High fiber content in whole wheat bread supports healthy digestion and may reduce cholesterol levels.
• Rich in magnesium, which aids nerve function and bone health.
• Contains B vitamins such as niacin and folate, essential for energy production and cell repair.

Dietary Considerations

Allergens: Contains wheat, gluten, potential fillings (e.g., dairy, nuts, eggs)

Suitable for: Vegetarian, standard diets

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Store whole wheat bread in a cool, dry place or refrigerate to prolong freshness. Keep fillings refrigerated until ready to serve.

Common Questions About Whole wheat bread sandwich Nutrition

How much protein and calories does a whole wheat bread sandwich have?

A whole wheat bread sandwich typically contains 8-12 grams of protein and 200-300 calories, depending on the filling. Whole wheat bread provides fiber, B vitamins, and some essential minerals such as iron and magnesium.

Is whole wheat bread sandwich suitable for a keto or low-carb diet?

Whole wheat bread is not typically suitable for keto or strict low-carb diets due to its carbohydrate content, which averages around 25-30 grams per slice. However, there are low-carb bread alternatives available for those following such diets.

What are the health benefits or concerns of eating a whole wheat bread sandwich?

Whole wheat bread sandwiches are high in fiber, which supports digestion, and they provide complex carbohydrates for energy. However, some people may need to limit their gluten intake, and added sugars in certain bread brands can be a concern if consumed in excess.

What is the ideal portion size for a whole wheat bread sandwich?

A standard portion size is one sandwich made with two slices of whole wheat bread and balanced fillings like lean proteins, vegetables, and healthy fats. This generally provides a satisfying meal without excessive calories or carbohydrates.

How does whole wheat bread compare to white bread in sandwiches?

Whole wheat bread is nutritionally superior to white bread, offering more fiber, vitamins, and minerals due to the inclusion of the whole grain. White bread is often lower in nutrients and higher in added sugars, making whole wheat a healthier choice for sandwiches.

Data Sources & Scientific References