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Whole wheat bread Calories
Fiber-rich whole grain 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
6µg · 20% 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
0.75g
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 wheat bread
Whole wheat bread — Frequently Asked Questions
Does toasting whole wheat bread change its nutrition much?
Toasting does not significantly change its protein, carbohydrate, or fibre content. It mainly removes moisture, making the bread drier and sometimes easier to overeat quickly.
What is the best way to store whole wheat bread so it stays fresh?
Keep it sealed at room temperature in a bread box or bag for short-term storage. For longer storage, slice it first and freeze it so you can use only what you need.
Can whole wheat bread be frozen?
Yes, it freezes well, especially when sliced before freezing. You can thaw slices at room temperature or put them straight into a toaster.
Why does whole wheat bread sometimes go stale faster than white bread?
Its higher bran content can affect moisture retention and texture. Exposure to air speeds up firming and drying, so keeping it tightly wrapped matters.
Is whole wheat bread more filling than white bread?
Often yes, because its higher fibre content can help slow digestion and support fullness. That said, satiety also depends on portion size and what you eat with it.
Is whole wheat bread better before or after a workout?
It can work at either time. Before training it can provide convenient carbohydrate, and after training it pairs well with protein-rich foods for a more balanced recovery meal.
What should I eat with whole wheat bread to make it a better 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.
Is whole wheat bread something you can eat without worrying about portions?
No. Even though it offers more fibre than many refined breads, it is still a processed grain product and portion size still matters.
Who should be careful with whole wheat bread?
People with coeliac disease or gluten-related disorders should avoid it because it contains gluten. Those who are not used to higher-fibre foods may also notice bloating if they increase intake too quickly.
Is whole wheat bread a good choice at night?
It can be, depending on the rest of the meal. Eating it in the evening is not inherently fattening, but large portions and calorie-dense toppings can make the meal heavier than intended.
Have another question about Whole wheat bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.