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Whole Grain Bread (High Fiber) Calories
High fiber, complex carbs, B vitamins, magnesium
CALORIES
GI
POTASSIUM
FIBER
Whole Grain Bread (High Fiber) Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
40g
· 70%
Protein
9g
· 16%
Fat
3.5g
· 14%
Fiber
7g
Whole Grain Bread (High Fiber) Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B6
0.18mg · 11% DV
B2
0.12mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
13µg · 24% DV
Magnesium
80mg · 19% DV
Sodium
380mg · 17% DV
Whole Grain Bread (High Fiber) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole Grain Bread (High Fiber) 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 (High Fiber) Contain Allergens?
Contains these allergens:
Which Diets Is Whole Grain Bread (High Fiber) 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 (High Fiber) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Foods Similar to Whole Grain Bread (High Fiber)
Whole Grain Bread (High Fiber) — Frequently Asked Questions
Why does high-fiber whole grain bread often feel more filling than white bread?
It usually contains more fiber and a denser grain structure, which can slow digestion and help you stay full longer. That makes it a common choice for more satisfying meals and snacks.
Is high-fiber whole grain bread better before or after a workout?
It can work for either, depending on timing and what you pair it with. Before training, keep toppings simple; after training, combine it with a protein source for a practical recovery meal.
What foods pair well with high-fiber whole grain bread for a balanced meal?
It pairs well with protein and healthy fats. Good options include eggs, yogurt, cheese, hummus, nut butter, avocado, beans, or tuna.
Is high-fiber whole grain bread actually a better choice than white bread?
Often yes, especially if you want more fiber and steadier fullness after eating. Still, the ingredient list and the rest of the meal matter, not just the bread type alone.
Can high-fiber whole grain bread cause bloating?
It can in some people, especially if their usual diet is low in fiber. Increasing fiber gradually and drinking enough fluids can help reduce discomfort.
How should I store high-fiber whole grain bread to keep it fresh?
Keep it sealed in a cool, dry place and use it within its freshness window after opening. For longer storage, freezing is usually the best option.
Can I freeze high-fiber whole grain bread?
Yes, it freezes well. Slicing it before freezing makes it easier to thaw only what you need.
Does toasting change the nutrition of high-fiber whole grain bread?
Toasting mainly changes texture, moisture, and flavor rather than fundamentally changing its protein, carbs, or fiber. Very heavy toasting can dry it out and darken the crust.
Does 'whole grain' on the label always mean the bread is minimally processed?
No. Whole grain bread can still be a processed food, so it is worth checking the ingredient list for how prominent whole grains are and whether extra sugars, sodium, or additives are included.
Who should be careful with high-fiber whole grain bread?
People with celiac disease, wheat allergy, or gluten intolerance should avoid it because it contains gluten. Some people with sensitive digestion may also need to watch portion size if higher-fiber foods bother them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.