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Whole grain bread Calories
High in fiber, complex carbohydrates, B vitamins
CALORIES
GI
POTASSIUM
FIBER
Whole grain bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
43g
· 72%
Protein
8.5g
· 14%
Fat
3.5g
· 14%
Fiber
7g
Whole grain bread Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.5mg · 16% DV
B5
0.5mg · 10% DV
B2
0.12mg · 9% DV
Minerals
Manganese
2mg · 87% DV
Selenium
10µg · 18% DV
Iron
3mg · 17% DV
Magnesium
70mg · 17% 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
0.5g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
Foods Similar to Whole grain bread
Whole grain bread — Frequently Asked Questions
Why does whole grain bread go stale faster sometimes?
Its bran and whole-grain structure affects moisture differently from white bread, so it can firm up faster when left exposed. A bread box or cloth bag usually works better than the fridge for keeping the texture pleasant.
Can whole grain bread be frozen?
Yes, freezing it in slices is one of the easiest ways to reduce waste. You can toast it straight from frozen or thaw it at room temperature with minimal texture loss.
Does toasting whole grain bread ruin its nutrition?
Not usually; toasting mainly changes water content, texture, and flavor rather than stripping away its basic carbs, fiber, and protein. The main thing to avoid is burning it heavily.
Is whole grain bread better before or after a workout?
Before training, it can be a practical source of energy, especially with simple toppings. After training, pairing it with a protein source such as eggs, yogurt, tofu, or hummus makes it more useful for recovery.
What should I eat with whole grain bread to make it more balanced?
It works best when combined with protein and some healthy fat rather than eaten alone. Good options include eggs, cheese, nut butter, avocado, tuna, or bean-based spreads depending on your diet.
Is whole grain bread actually more filling than white bread?
For many people, yes, because its higher fiber content can help slow digestion and support fullness. That said, portion size and toppings still make a big difference.
Can I eat whole grain bread at night?
Yes, eating it at night is not inherently a problem. What matters more is your total intake, portion size, and whether the meal feels comfortable for your digestion before sleep.
Does darker color always mean the bread is truly whole grain?
No, color alone is not a reliable sign. Some breads look brown because of added coloring ingredients, so the ingredient list is a better guide than appearance.
Who should be careful with whole grain bread?
People with celiac disease, wheat allergy, or other medically confirmed gluten-related disorders should avoid or carefully check it because it contains gluten. Some people with digestive sensitivity may also tolerate smaller portions better than large ones.
Does the fact that it is processed automatically make whole grain bread unhealthy?
No, processed does not automatically mean poor quality. Whole grain bread can still fit a healthy diet when the ingredient list is straightforward and the product is based mainly on whole grains rather than extras.
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Nutrition data compiled from USDA FoodData Central and scientific sources.