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Whole wheat bread Calories
Fiber-rich whole wheat bread
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.2g
· 65%
Protein
12.5g
· 20%
Fat
4.2g
· 15%
Fiber
6.8g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.43mg · 36% DV
B3
5.5mg · 34% DV
Biotin
4µg · 13% DV
B5
0.55mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Iron
4mg · 22% DV
Whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat bread Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.88g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Is Mediterranean bran bread the same as whole-wheat bread?
Both may contain bran or whole-grain flour, but “Mediterranean bran bread” is not a standardized flour description. Check that whole-wheat flour appears first on the ingredient list, and review added sugar and salt.
Why can bran bread taste slightly bitter or sour?
Bran and whole-grain ingredients naturally have a deeper, sometimes mildly bitter flavor. Sourdough fermentation or bread beginning to stale can also make sour notes more noticeable.
How can I keep Mediterranean bran bread fresh for longer?
Once fully cooled, store it in a sealed bag or bread box at room temperature. Refrigeration often makes bread stale faster, while freezing sliced bread is better for storage beyond a few days.
Can bran bread be frozen?
Yes. Freeze it in slices so you can take out only what you need, then toast or warm the slices straight from frozen.
Does toasting bran bread significantly change its nutrition?
Toasting mainly removes moisture and changes the texture; it does not substantially alter its protein or fibre. Avoid heavily charred areas, as burning is not desirable.
What foods go well with Mediterranean bran bread?
Pair it with eggs, cheese, yogurt, hummus, fish, or bean spreads for a more satisfying meal. Vegetables such as tomatoes, cucumber, peppers, and leafy greens add volume and flavor.
Is bran bread better before or after exercise?
Before exercise, a small serving with an easy-to-digest topping may work well if it suits your stomach. After exercise, pairing it with protein-rich foods such as eggs, yogurt, or cheese can support a balanced recovery meal.
Does eating bran bread at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall food intake and portion size matter more. If you are hungry in the evening, combining bread with protein and vegetables can make the snack more balanced.
Can bran bread cause digestive problems?
Not for everyone, but increasing fibre intake quickly can cause gas, bloating, or changes in bowel habits. People with coeliac disease, wheat allergy, or irritable bowel symptoms should choose foods appropriate for their individual condition.
Is bran bread always healthier than white bread?
It can be a more filling choice when it contains substantial whole-grain ingredients and fibre. However, recipes vary, and some bran breads contain refined flour, added sugar, or substantial salt, so the ingredient list still matters.
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Nutrition data compiled from USDA FoodData Central and scientific sources.