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7-Grain Bread Calories
Rich in fiber and vitamins, made from a blend of seven grains.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of 7-Grain Bread (35 g) has 88 calories. That works out to 250 calories per 100 g. It contains 15.4 g of carbs, 3 g of protein, 1.2 g of fat and 2.1 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
7-Grain Bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
88
KCAL / 35G
Carbs
15.4g
· 6% DV
Protein
3g
· 6% DV
Fat
1.2g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 14% · Fat 13%
7-Grain Bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of 7-Grain Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 88 kcal |
| 1 slice (thin) | 25 g | 63 kcal |
| 1 slice (thick) | 50 g | 125 kcal |
| 1 serving (medium) | 60 g | 150 kcal |
| 2 slice (double) | 70 g | 175 kcal |
| 1 slice (jumbo) | 70 g | 175 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (small) | 100 g | 250 kcal |
| 1 serving (large) | 120 g | 300 kcal |
| 1 piece (large) | 200 g | 500 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About 7-Grain Bread
What grains are usually in 7-grain bread?
7-grain bread is made with a blend that varies by recipe; common ingredients include wheat, rye, oats, barley, millet, corn, and seeds. The name does not guarantee one standard blend, so the exact grains differ between loaves.
Is 7-grain bread whole grain?
Not necessarily. 7-grain bread can contain refined flour as well as whole grains, and the “7-grain” name describes the blend rather than how each grain was milled. Look for whole-grain flours near the beginning of the ingredient list.
How is 7-grain bread different from whole-wheat bread?
7-grain bread combines several grains or seeds, while whole-wheat bread is made primarily from whole wheat flour. A 7-grain loaf may use refined flour, so having more grain types does not automatically make it whole grain.
Why is 7-grain bread often denser than white bread?
7-grain bread often has a denser crumb because its grain pieces and seeds interrupt the dough’s gluten structure, and its flour blend may absorb more water. This texture is typical of the loaf and does not mean it is underbaked.
How should you store 7-grain bread to keep it fresh?
Keep 7-grain bread in a bread box or sealed bag at room temperature, away from heat and moisture. Refrigeration can make the crumb stale faster; if you will not eat the loaf soon, freezing is a better option.
Can you freeze 7-grain bread without ruining its texture?
Yes, 7-grain bread freezes well when wrapped airtight. Freeze it sliced so you can take out individual pieces, then toast them from frozen or let them thaw at room temperature; this helps limit drying and freezer odors.
Is 7-grain bread good for sandwiches?
Yes, 7-grain bread works well for sandwiches, especially with fillings that suit its hearty, nutty flavor. Its crumb can be dense, so moist fillings such as hummus or avocado help keep the sandwich from feeling dry.
Can people with diabetes eat 7-grain bread?
People with diabetes can include 7-grain bread, but its carbohydrates can raise blood glucose. The grain blend does not make it carbohydrate-free; portion size and what is eaten with it matter when planning a meal.
Does 7-grain bread help with weight loss?
7-grain bread does not cause weight loss by itself. Its fiber and substantial texture may help some people feel satisfied, but larger portions or calorie-dense toppings can offset that advantage.
Is 7-grain bread supposed to have visible seeds on the crust?
Yes, many 7-grain loaves are topped with seeds or grains, so a rough, speckled crust is normal. Toppings may loosen as the bread is sliced or toasted; their presence and mix vary by baker.
7-Grain Bread Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
0.74mg · 5% DV
B2
0.04mg · 3% DV
Folate
12.25µg · 3% DV
Minerals
Manganese
0.24mg · 10% DV
Sodium
140mg · 6% DV
Copper
0.05mg · 6% DV
Phosphorus
31mg · 4% DV
Potassium ⭐
42mg · 1% DV
7-Grain Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 7-Grain Bread
To burn the 88 calories in 1 slice (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 7-Grain Bread?
7-grain bread is a loaf made with a blend of flours from seven grains, sometimes with whole grains or seeds mixed into the dough. It is a style rather than a bread tied to one particular place. The crumb is usually hearty and slightly dense, with a gently nutty grain flavour; toasting brings out its crisp crust. Serve it with eggs, cheese or jam at breakfast, or use it for sandwiches and alongside soup. It works well in everyday meals across many food traditions.
Its fibre gives it a more substantial character than a plain white loaf: a 100 g portion provides 6 g of fibre. For a lighter meal, pair a slice with vegetables and a modest amount of cheese, or toast it and top it with beans or avocado.
How Nutritious Is 7-Grain Bread?
Nutrient density
Medium
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
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.
Is 7-Grain 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 7-Grain Bread Contain Allergens?
Contains these allergens:
Which Diets Is 7-Grain Bread Good For?
Vegan
✓ 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
7-Grain Bread Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.