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Whole wheat bran bread Calories
High fiber, complex carbs, B vitamins, magnesium and iron source
CALORIES
GI
POTASSIUM
FIBER
Whole wheat bran bread Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
41g
· 72%
Protein
9.5g
· 17%
Fat
2.8g
· 11%
Fiber
7.5g
Whole wheat bran bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.8mg · 24% DV
B6
0.22mg · 13% DV
B2
0.13mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
17µg · 31% DV
Magnesium
75mg · 18% DV
Iron
3mg · 17% DV
Whole wheat bran bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat bran 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 bran bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bran 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 bran bread Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.4g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Whole wheat bran bread
Whole wheat bran bread — Frequently Asked Questions
Why can whole wheat bran bread feel more filling than white bread?
Its bran and whole-grain components provide fibre, which can slow digestion and help fullness last longer. Pairing it with protein or healthy fats, such as eggs, yogurt, cheese, hummus, or avocado, can make a meal more satisfying.
How should whole wheat bran bread be stored?
For short-term use, keep it sealed in a bread bag or bread box in a cool, dry place. For longer storage, slice and freeze it to help prevent staleness and mould.
Can whole wheat bran bread be frozen?
Yes. Freeze individual slices or small portions so you can take out only what you need, then thaw at room temperature or toast straight from frozen.
Why does whole wheat bran bread sometimes cause bloating?
A sudden increase in fibre can lead to gas or bloating in some people. Increase high-fibre foods gradually and drink enough fluids through the day to improve tolerance.
Is whole wheat bran bread better before or after exercise?
Before exercise, it can be part of a light meal with an easy-to-digest protein source if you tolerate fibre well. After exercise, it can contribute carbohydrates to a balanced meal that also includes protein for recovery.
Does eating whole wheat bran bread at night cause weight gain?
Eating bread at night does not by itself cause weight gain; overall eating patterns and portion sizes matter more. If you need an evening snack, combine it with a protein-rich topping for a more balanced option.
Does toasting whole wheat bran bread reduce its nutritional value?
Normal toasting does not meaningfully change its main macronutrients. Avoid burning it or toasting it very dark, as heavily charred food is best avoided.
How does whole wheat bran bread compare with rye bread?
Both can be useful fibre-rich choices, but the best option depends on the ingredient list, flavour preference, and digestive tolerance. Rye bread often has a stronger flavour and denser texture, while whole wheat bran bread tastes more familiar to many people.
What should you look for on the label when buying whole wheat bran bread?
Look for whole wheat flour or whole-grain flour near the beginning of the ingredient list; white bread with added bran is not the same as whole-grain bread. Compare products for added sugars, excess salt, unnecessary fats, and long additive lists.
Who should be cautious with whole wheat bran bread?
People with coeliac disease or a medically diagnosed wheat- or gluten-related disorder should avoid it because it contains gluten. Those with irritable bowel syndrome, active bowel disease, or a prescribed low-fibre diet may need to limit it and seek individual advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.