1 slice (medium) of 12-Grain Whole Wheat Bread (35 g) has 86 calories. That works out to 245 calories per 100 g. It contains 15.6 g of carbs, 3.2 g of protein, 1.3 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is 12-Grain Whole Wheat Bread?

12-grain whole wheat bread is a hearty loaf made with whole wheat flour and a blend of grains; some versions also include small seeds. The exact mix varies by bakery or brand. In Turkey, it is sold as sliced bread or a whole loaf, and its rustic, substantial crumb makes it easy to use in everyday meals.

It has a gently nutty, full flavour and a dense texture with grains throughout. Enjoy it at breakfast with cheese or eggs, toast it for an open sandwich, or serve it alongside soup. Elsewhere, it works just as well for lunch sandwiches or toast.

Its whole-grain base makes it a fibre-rich choice, with 6.2 g of fibre per 100 g. Pair a slice with vegetables and a protein-rich topping for a satisfying meal.

12-Grain Whole Wheat Bread Nutrition Facts

Selected: 100 g

245

KCAL / 100G

Carbs

44.5g

· 16% DV

Protein

9.2g

· 18% DV

Fat

3.6g

· 5% DV

Fiber

6.2g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 15% · Fat 13%

12-Grain Whole Wheat Bread Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.2mg · 20% DV

Folate

38µg · 10% DV

0.11mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

19µg · 35% DV

Sodium

390mg · 17% DV

Phosphorus

120mg · 17% DV

How Nutritious Is 12-Grain Whole Wheat Bread?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

59/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

12-Grain Whole Wheat Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off 12-Grain Whole Wheat Bread

To burn the 245 calories in 100 g:

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

33min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 12-Grain Whole Wheat Bread Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does 12-Grain Whole Wheat Bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 12-Grain Whole Wheat Bread Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

12-Grain Whole Wheat Bread Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 10.6:1

Above the ideal 4:1 (10.6:1).

Compare 12-Grain Whole Wheat Bread

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Foods Similar to 12-Grain Whole Wheat Bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About 12-Grain Whole Wheat Bread

What grains are in 12-grain whole wheat bread?

The exact grains vary by recipe, so the name does not guarantee a standard list. The loaf may combine whole wheat with grains such as oats or barley, plus seeds. Check the ingredient list on the specific loaf to see what it contains.

Is 12-grain whole wheat bread healthier than white bread?

Often, yes: whole wheat flour and added grains can provide more fiber and a heartier texture than white bread. The comparison still depends on the recipe, especially its added salt, sugar, and fats, so “12-grain” alone does not settle it.

How is 12-grain whole wheat bread different from multigrain bread?

“Multigrain” only means that more than one grain is used; those grains may be refined. The name 12-grain whole wheat bread specifies whole wheat as well as multiple grains, although the proportions and other ingredients vary by loaf.

Does 12-grain whole wheat bread make good sandwiches?

Yes, its firm, hearty crumb holds up well to sandwich fillings. It pairs especially well with eggs, cheese, roasted vegetables, or savory spreads. For delicate fillings, use thinner layers so the bread’s grainy texture does not overpower them.

Can you make good toast with 12-grain whole wheat bread?

Yes, toasting brings out its nutty flavor and crisps the grains in the crust. Because dense whole-wheat slices can dry out, toast them lightly at first and adjust to your preference. It works well with both sweet and savory toppings.

How should you store or freeze 12-grain whole wheat bread?

Keep it sealed in a cool, dry place if you plan to eat it soon; refrigeration can make bread stale faster. For longer storage, freeze the loaf in slices in an airtight bag, then toast individual slices straight from frozen.

Why is 12-grain whole wheat bread so dense?

Whole-wheat flour contains more of the wheat kernel than refined flour, and added grains or seeds make the dough heavier. That combination can produce a compact crumb rather than the light, airy texture of many white sandwich breads.

Can people with diabetes eat 12-grain whole wheat bread?

Yes, but it still contains carbohydrates and can raise blood sugar. The effect depends partly on the portion and what else is eaten with it; someone managing diabetes should follow their individual meal plan and ask their clinician or dietitian for tailored advice.

Is 12-grain whole wheat bread good for weight loss?

It can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its hearty texture and fiber may make a serving satisfying; large portions can still add substantially to a meal, so consider what you put on it as well.

Does 12-grain whole wheat bread contain seeds?

It may, but “12-grain” does not necessarily mean the loaf contains visible seeds. Some recipes use grains in the dough or as flour, while others add seeds on top or inside. The ingredient list is the best way to tell.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026