1 slice (medium) of Grain Bread (35 g) has 88 calories. That works out to 250 calories per 100 g. It contains 15.1 g of carbs, 3.3 g of protein, 1.2 g of fat and 2.6 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Grain Bread?

Grain Bread is a loaf made with grain-based flour, often with whole grains or seeds mixed into the dough or scattered over the crust. Recipes vary, so the crumb may be close and hearty or lighter, while the grains bring a rustic, nutty character.

It is commonly sliced for toast or sandwiches, served alongside soup, or eaten with cheese and other simple toppings. A sturdy slice also works well with eggs or avocado for breakfast. Grain bread tends to offer more fibre and complex carbohydrates than a loaf made mainly with refined flour; it provides 7.5 g of fibre per 100 g. Pair it with vegetables or a protein-rich topping for a satisfying meal.

Grain Bread Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

43g

· 16% DV

Protein

9.5g

· 19% DV

Fat

3.5g

· 4% DV

Fiber

7.5g

· 27% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 16% · Fat 13%

Grain Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.2mg · 20% DV

0.12mg · 9% DV

Folate

35µg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Sodium

420mg · 18% DV

Phosphorus

120mg · 17% DV

How Nutritious Is Grain Bread?

Nutrient density

Medium

55/ 100

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

59/ 100

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.

Grain Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grain Bread

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Grain Bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Grain Bread Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.8g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

Compare Grain Bread

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Grain Bread vs Whole wheat pasta126 kcal more per 100 g

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Grain Bread vs Breadstick160 kcal fewer per 100 g

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Grain Bread vs Simit90 kcal fewer per 100 g

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Foods Similar to Grain Bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Grain Bread

Is grain bread the same as multigrain bread?

Not necessarily: grain bread may contain several grains, but the name does not guarantee that all of them are whole grains. Multigrain also means more than one grain, not automatically whole grain. Check the ingredient list to see which flours and grains are actually used.

Why is grain bread so dense?

Grain bread is often dense because whole-grain flour, intact grains, and seeds make a heavier dough than refined white flour. A high proportion of these ingredients and limited rising can make the crumb especially compact; letting the dough rise fully helps produce a lighter loaf.

Why does grain bread crumble when I slice it?

Grain bread can crumble if it is sliced while warm, has dried out, or contains lots of seeds and coarse grains. Let a freshly baked loaf cool completely, then use a sharp serrated knife and gentle sawing motions rather than pressing down.

What are the best toppings for grain bread?

Grain bread pairs well with toppings that complement its hearty, nutty flavor, such as hummus, avocado, cheese, or nut butter. For a sandwich, moist fillings like tomato or cucumber work best when layered between other ingredients so they do not soak the bread directly.

Should grain bread be kept in the refrigerator?

Usually, no: refrigeration can make grain bread go stale faster. Keep it in a bread box or a paper bag at room temperature if you will eat it soon, and freeze the extra loaf to preserve it for longer.

Can you freeze grain bread?

Yes, grain bread freezes well, especially when sliced first. Place the slices in a sealed freezer bag and separate portions if you want to take out only a few at a time. Toast frozen slices directly or thaw them at room temperature.

Can you toast grain bread?

Yes, grain bread can be toasted, and toasting brings out its nutty flavor while crisping the crust. Dense slices may need a longer or higher toast setting than white bread, so check them as they brown to avoid scorching the seeds.

How do you keep grain bread from getting soggy in a sandwich?

To keep grain bread from getting soggy, put a relatively dry ingredient such as cheese or lettuce between the bread and wet fillings like tomato. Pack sauces separately when possible, and assemble the sandwich shortly before eating.

Can you eat grain bread every day?

Yes, grain bread can be part of everyday meals if it suits your preferences and overall eating pattern. For variety, alternate it with other grain foods, and choose a loaf whose ingredients match what you want rather than relying on its color or seeds alone.

Is grain bread a good choice for people with diabetes?

Grain bread may fit into a diabetes meal plan, but its effect on blood glucose depends on the flour, serving, and what you eat with it. Look for whole grains among the main ingredients and follow the portion guidance in your individual care plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026