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Whole grain pan bread Calories
Whole grain, high fiber, source of iron and magnesium
CALORIES
GI
POTASSIUM
FIBER
Whole grain pan bread Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
41g
· 72%
Protein
8.5g
· 15%
Fat
3.2g
· 13%
Fiber
6.2g
Whole grain pan bread Vitamins & Minerals
Vitamins
B1
0.28mg · 23% DV
B3
3.2mg · 20% DV
B6
0.19mg · 11% DV
B2
0.13mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Magnesium
68mg · 16% DV
Sodium
370mg · 16% DV
Whole grain pan bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole grain pan 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 pan bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole grain pan 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 pan bread Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
Foods Similar to Whole grain pan bread
Whole grain pan bread — Frequently Asked Questions
Why can whole grain pan bread feel more filling than white bread?
Its whole grain structure and fiber content usually slow digestion compared with more refined bread. That can help many people feel satisfied for longer.
What should I pair with whole grain pan bread for a more balanced meal?
Pairing it with protein and healthy fats, such as eggs, yogurt, cheese, hummus, or nut butter, makes the meal more balanced. Adding vegetables can also improve fullness and overall nutrient density.
Is whole grain pan bread a good choice before a workout?
Yes, it can work well 1-3 hours before training, especially with a light protein topping. Right before intense exercise, very fiber-rich foods may feel heavy for some people.
Is whole grain pan bread useful after exercise?
Yes, it can help replenish carbohydrates after training, especially when eaten with a protein source. A sandwich with eggs, tuna, tofu, or cottage cheese is a practical option.
How should whole grain pan bread be stored to stay fresh longer?
Keep it sealed well in a cool, dry place for short-term use. For longer storage, freezing sliced bread is usually the best way to reduce staleness and mold growth.
Can whole grain pan bread be frozen?
Yes, freezing it in slices makes it easy to use only what you need. You can toast or warm slices straight from the freezer with minimal texture loss.
Does toasting whole grain pan bread ruin its nutrition?
No, toasting does not make it nutritionally worthless. However, heavily charred areas are best avoided on a regular basis.
Why does whole grain pan bread sometimes cause bloating?
The fiber and wheat content can cause gas or bloating in some people, especially if they are not used to higher-fiber foods. Eating it more slowly and increasing fiber intake gradually may help.
Who should be careful with whole grain pan bread?
People with celiac disease or medically diagnosed gluten-related disorders should avoid it because it contains gluten. Some people may also want to check labels for added sodium and other ingredients common in processed bread products.
Because it is processed, should whole grain pan bread be avoided completely?
No, processed does not automatically mean unhealthy. A whole grain bread with a simple ingredient list can still fit well into a balanced diet, depending on portion size and what you eat with it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.