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Whole wheat bread Calories
Whole grain, good source of fiber
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
0.43mg · 36% DV
B3
5mg · 31% DV
Biotin
6µg · 20% DV
B5
0.54mg · 11% DV
Minerals
Manganese
2mg · 87% DV
Selenium
31µg · 56% 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 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Whole wheat bread
Whole wheat bread — Frequently Asked Questions
Is whole wheat bread the same as bran bread?
Not always. Bran bread may be made with refined flour plus added bran, while whole wheat bread is made from flour that retains the components of the whole grain; checking the first flour listed on the label is useful.
Why can whole wheat bread taste bitter or feel dry?
The bran and germ contribute a nuttier, sometimes slightly bitter flavor and can make the crumb feel drier. Fresh bread, proper storage, and moist toppings can make it more enjoyable.
How should whole wheat bread be stored to stay fresh?
Keep it in an airtight bag or container at room temperature, away from heat and direct sunlight. Refrigeration can slow mold growth in hot weather, but it often makes bread go stale faster.
Can whole wheat bread be frozen?
Yes. Freeze it in slices or meal-sized portions with as little air in the package as possible. It can be toasted straight from frozen or warmed briefly in the oven.
Does toasting whole wheat bread reduce its nutritional value?
Toasting mainly removes moisture and changes texture, without meaningfully changing its protein or fibre. Avoid burning it, as heavily charred bread is not desirable.
What are good foods to pair with whole wheat bread?
Pair it with protein-rich foods such as eggs, yogurt, cheese, hummus, or nut butter for a more satisfying meal. Vegetables, avocado, and unsweetened fruit also add flavor and variety.
Is whole wheat bread better before or after a workout?
Before exercise, a modest serving can work well with an easy-to-digest topping such as banana or yogurt. After training, combining it with a protein source can help build a balanced recovery meal.
Does eating whole wheat bread at night cause weight gain?
Eating bread at night does not by itself cause weight gain; overall food intake and eating habits matter more. If you are hungry in the evening, pairing it with a protein-rich topping can be more satisfying than eating it alone.
Who should be careful with whole wheat bread?
It contains gluten, so it is not appropriate for people with coeliac disease or medically diagnosed gluten-related disorders. People who are not used to higher-fibre foods may also experience gas or bloating if they increase intake too quickly.
Does darker bread always mean it is a healthier whole-grain choice?
No. Some breads look dark because of added malt, molasses, or coloring rather than a high whole-grain content. Look for whole wheat or whole-grain flour near the beginning of the ingredient list.
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Nutrition data compiled from USDA FoodData Central and scientific sources.