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Whole grain bread Calories
High-fiber, whole grain bread
CALORIES
GI
POTASSIUM
FIBER
Whole grain bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41g
· 71%
Protein
9.5g
· 16%
Fat
3.4g
· 13%
Fiber
6.5g
Whole grain bread Vitamins & Minerals
Vitamins
B3
3.2mg · 20% DV
B1
0.23mg · 19% DV
Folate
35µg · 9% DV
B2
0.11mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Magnesium
78mg · 19% DV
Whole grain bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole 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 Whole grain bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole grain bread Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Foods Similar to Whole grain bread
Whole grain bread — Frequently Asked Questions
Why can whole grain bread cause bloating in some people?
Its fiber and certain fermentable carbohydrates can increase gas and bloating in sensitive people. If you are not used to higher-fiber foods, increasing portions gradually and drinking enough water may help.
Does whole grain bread keep you full longer than white bread?
Often yes, because its higher fiber content can slow digestion and help with satiety. The effect still depends on portion size and what you eat with it.
Is whole grain bread better before or after a workout?
It can work at either time. Before training it can provide easy meal-based energy, and after training it pairs well with a protein source such as eggs, yogurt, or legumes.
What is the best way to store whole grain bread so it stays fresh?
Keep it well sealed in a cool, dry place to slow staling. For longer storage, freezing sliced bread is usually the most practical option.
Can whole grain bread be frozen?
Yes, it freezes well. If you freeze it in slices, you can take out only what you need and reheat it straight in a toaster or pan.
Does toasting whole grain bread change its nutrition a lot?
Toasting mostly changes texture, flavor, and moisture rather than dramatically altering the main nutrients. Avoid heavily burnt areas, as charred parts are best not eaten regularly.
What should I eat with whole grain bread to make it a balanced meal?
Pairing it with protein and healthy fats usually makes it more balanced and satisfying. Good options include eggs, hummus, nut butter, yogurt-based spreads, or avocado.
If whole grain bread is processed, can it still be a good choice?
Yes. Processed does not automatically mean unhealthy; breads with a short ingredient list, a high proportion of whole grain, and less added sugar are generally better choices.
Can people with gluten sensitivity eat whole grain bread?
This bread contains gluten, so it is not suitable for people with celiac disease or those told to avoid gluten medically. If you suspect gluten sensitivity, it is better to get proper advice than self-test repeatedly with symptoms.
Does eating whole grain bread at night cause weight gain?
Not by itself. Weight change depends more on your overall intake, portions, and what else you eat with it across the day.
Have another question about Whole grain bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.