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Whole grain bread Calories
High fiber, complex carbohydrates, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Whole grain bread Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.5g
· 71%
Protein
9.5g
· 16%
Fat
3.2g
· 13%
Fiber
7g
Whole grain bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.6mg · 23% DV
Folate
45µg · 11% DV
B2
0.13mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Phosphorus
130mg · 19% DV
Sodium
420mg · 18% 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 2
Minimally 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
0.6g
POLYUNSATURATED
1.2g
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 can whole grain bread feel more filling than white bread?
Its higher fibre content generally slows eating and can increase fullness. For some people, that also means it feels heavier to digest, especially if they are not used to fibre-rich foods.
Is whole grain bread better before or after a workout?
It can work at either time depending on the rest of the meal. Before training, many people prefer it with lighter toppings; after training, pairing it with a protein source makes a more balanced recovery meal.
What is the best way to store whole grain bread?
Keep it sealed in a cool, dry place to reduce staling. If you will not finish it soon, freezing sliced bread is usually the most practical option.
Can whole grain bread be frozen without ruining it?
Yes, it usually freezes well. Freezing it in slices makes it easier to thaw only what you need, and toasting often restores texture nicely.
Why does whole grain bread sometimes go stale faster?
Whole grain loaves can lose their ideal texture quickly once exposed to air. Storage conditions matter a lot, so keeping the bag tightly closed helps preserve softness.
Is whole grain bread always healthier than white bread?
Not automatically; the ingredient list still matters. A true whole grain loaf often offers more fibre, but added sugar, sodium, and overall formulation can vary by brand.
What should I eat with whole grain bread to make it a balanced meal?
Pairing it with protein and a source of healthy fat usually makes it more satisfying. Good options include eggs, hummus, nut butter, cheese alternatives, avocado, or beans.
Is it okay to eat whole grain bread at night?
Yes, for most people there is nothing inherently wrong with eating it in the evening. What matters more is your overall intake, portion size, and what you eat with it.
Who should be careful with whole grain bread?
People with coeliac disease or other gluten-related disorders should avoid it because it contains gluten. Those with sensitive digestion may also prefer to increase high-fibre foods gradually.
Do the grains and seeds in whole grain bread automatically make it fattening?
No single food automatically causes weight gain on its own. Grains and seeds can add texture and satiety, and the overall eating pattern matters more than one ingredient.
Have another question about Whole grain bread?
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Nutrition data compiled from USDA FoodData Central and scientific sources.