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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
41.4g
· 65%
Protein
12.5g
· 20%
Fat
4.2g
· 15%
Fiber
6.8g
Whole wheat bread Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
B3
4.9mg · 31% 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
0.7g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 16.1:1
Above the ideal 4:1 (16.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Why can whole wheat bread feel more filling than white bread?
It usually retains more of the grain’s bran and germ, which supports a higher-fibre structure. That can slow digestion and help you feel satisfied for longer than plain white bread.
Is whole wheat bread better before or after a workout?
It can work at either time. Before training, pair it with something light and easy to digest; after training, combine it with a protein source for a more balanced recovery meal.
What is the best way to store whole wheat bread so it stays fresh longer?
Keep it sealed in a cool, dry place for short-term storage. If you will not finish it soon, freezing sliced bread is usually better than leaving it at room temperature for too long.
Can whole wheat bread be frozen?
Yes, it freezes well. Freezing it in slices makes it easier to thaw only what you need.
Does toasting whole wheat bread ruin its nutrition?
Toasting changes texture and flavour, but it does not erase the bread’s main macronutrients. Very heavy charring is best avoided, especially if it becomes blackened.
What foods pair well with whole wheat bread?
It works well with protein- and fat-containing foods such as eggs, yogurt-based spreads, hummus, nut butters, or avocado. These pairings can make the meal more balanced and satisfying.
Is whole wheat bread automatically a “diet food”?
No. It may be a more filling choice because of its fibre, but portion size, toppings, and your overall eating pattern still matter most.
Who should be careful with whole wheat bread?
People with coeliac disease or medically confirmed gluten-related disorders should avoid it because it contains gluten. Some people with digestive sensitivity may also tolerate it differently depending on portion and individual response.
Is it okay to eat whole wheat bread at night?
Yes. Eating it in the evening is not inherently a problem; what matters more is your total intake, portion size, and what you eat with it.
Does “processed” mean whole wheat bread is unhealthy?
No. Bread is processed by definition because grain is milled, mixed, and baked; the more useful question is what the ingredient list looks like and how the bread fits into your overall diet.
Have another question about Whole wheat bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.