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Whole grain bread Calories
Fiber-rich whole grain bread
CALORIES
GI
POTASSIUM
FIBER
Whole grain 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 grain bread Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
B3
4.9mg · 31% DV
Biotin
4µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
28µg · 51% DV
Phosphorus
212mg · 30% DV
Magnesium
82mg · 20% 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
0.7g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole grain bread
Whole grain bread — Frequently Asked Questions
Why can whole grain bread keep you full longer than white bread?
Its whole-grain structure and fiber content can slow digestion, which may help fullness last longer. Pairing it with protein-rich foods like eggs, cheese, yogurt, or hummus usually makes it more satisfying.
Is whole grain bread better before or after a workout?
It can work at either time: before exercise as a steady carbohydrate source, and after exercise when combined with protein as part of recovery. If you have a sensitive stomach, keep the portion modest close to training.
Can whole grain bread be frozen?
Yes, it freezes well, especially when sliced first and sealed tightly. Toasting from frozen or thawing at room temperature helps preserve texture.
How should whole grain bread be stored after opening?
Keep it well sealed in a cool, dry place. In hot or humid conditions, freezing is often better than leaving it at room temperature because mold can develop faster.
Does toasting whole grain bread ruin its nutrition?
Toasting does not remove its basic carbohydrate, protein, and fiber content, but heavy toasting dries it out and can make it harder. It is best not to regularly eat heavily charred parts.
What foods go well with whole grain bread for a more balanced meal?
It pairs well with eggs, cheese, avocado, hummus, tuna, nut butters, and vegetable-based spreads. These combinations add protein, healthy fats, or extra fiber to make the meal more balanced.
Is whole grain bread always a healthier choice?
Often yes compared with white bread, but not every product is the same. The ingredient list, the amount of whole grain used, and any added sugar or excess salt matter.
Who should be careful with whole grain bread?
People with celiac disease or medically confirmed gluten intolerance should avoid it because it contains gluten. Some people with digestive sensitivity may also tolerate smaller amounts better than large servings.
Can whole grain bread help with constipation?
Because it contains fiber, it may support more regular bowel movements. It works best when your overall diet includes enough fluids and other fiber-rich foods too.
Why does whole grain bread sometimes feel denser than white bread?
Whole-grain and bran-rich flours usually create a tighter, heavier crumb than refined flour. That denser texture is normal and does not by itself mean the bread is stale.
Have another question about Whole grain bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.