1 slice (medium) of Whole Wheat Bread, Labneh, and Black Seed (45 g) has 95 calories. That works out to 210 calories per 100 g. It contains 14.4 g of carbs, 3.8 g of protein, 2.5 g of fat and 2.2 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Whole Wheat Bread, Labneh, and Black Seed Nutrition Facts

Selected: 1 slice (medium) · 45 g

KCAL / 45G

Carbs

14.4g

· 5% DV

Protein

3.8g

· 8% DV

Fat

2.5g

· 3% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 16% · Fat 24%

Whole Wheat Bread, Labneh, and Black Seed nutrition facts table · 1 slice (medium) (45 g)

Nutrient	Amount	% DV
Calories	95 kcal
Total fat	2.5 g	3%
Saturated fat	0.95 g	5%
Trans fat	0 g
Sodium	149 mg	6%
Total carbohydrate	14.4 g	5%
Fiber	2.2 g	8%
Protein	3.8 g	8%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Slice of Whole Wheat Bread, Labneh, and Black Seed?

Serving	Amount	Calories
1 slice (medium)	45 g	95 kcal
1 slice (thin)	30 g	63 kcal
1 piece (half)	35 g	74 kcal
1 slice (thick)	60 g	126 kcal
1 piece (whole)	70 g	147 kcal
2 slice (double)	90 g	189 kcal
100 g	100 g	210 kcal
1 serving (large)	100 g	210 kcal

Calculated from 210 calories per 100 g.

Frequently Asked Questions About Whole Wheat Bread, Labneh, and Black Seed

How do you make whole wheat bread, labneh, and black seed?

Spread labneh over a slice of whole wheat bread, then sprinkle black seed on top. You can also stir the seed into the labneh first for a more even flavor in every bite.

Is whole wheat bread, labneh, and black seed a good breakfast?

Yes, whole wheat bread, labneh, and black seed make a convenient savory breakfast. Add sliced cucumber, tomato, or olives for a fresh side, or serve it with eggs if you want a more substantial plate.

Should you toast whole wheat bread before adding labneh and black seed?

Toasting is optional, but it gives whole wheat bread a crisp base for labneh and black seed. Let the toast cool briefly before spreading the labneh so it stays thick rather than turning runny.

Can you mix black seed into labneh for whole wheat bread?

Yes, mixing black seed into the labneh works well on whole wheat bread. It spreads the seed more evenly than sprinkling it on top, while adding it at the end gives a more noticeable crunch and aroma.

What can you serve with whole wheat bread, labneh, and black seed?

Serve whole wheat bread, labneh, and black seed with cucumber, tomatoes, olives, or sliced peppers. These fresh sides complement the creamy spread and make the combination easy to serve as part of a light meal.

Can you prepare whole wheat bread, labneh, and black seed ahead of time?

It is better to assemble whole wheat bread, labneh, and black seed just before eating. Labneh can make the bread soggy as it sits; keep the labneh refrigerated separately and spread it when you are ready to serve.

Can you use seeded whole wheat bread with labneh and black seed?

Yes, seeded whole wheat bread works with labneh and black seed. Its added seeds make the topping more textured, so use a lighter sprinkle of black seed if you want its flavor to remain distinct.

Can whole wheat bread, labneh, and black seed be packed for lunch?

Yes, but pack the bread and labneh separately if the sandwich will sit for a while. Spread the labneh and add the black seed shortly before eating to keep the bread from becoming damp.

Can you add honey to whole wheat bread, labneh, and black seed?

Yes, a small drizzle of honey gives whole wheat bread, labneh, and black seed a sweet-savory flavor. Add it after the black seed, and keep the drizzle light so it does not overpower the labneh.

Is black seed on whole wheat bread with labneh the same as black sesame?

No. Black seed usually refers to Nigella sativa, while black sesame is a different seed with a different flavor. For whole wheat bread and labneh, either can be used, but they will not taste the same.

Whole Wheat Bread, Labneh, and Black Seed Vitamins & Minerals

Vitamins

0.09mg · 8% DV

B12

0.16µg · 7% DV

0.08mg · 6% DV

0.95mg · 6% DV

Minerals

Manganese

0.27mg · 12% DV

Sodium

149mg · 6% DV

Selenium

3.15µg · 6% DV

Phosphorus

38mg · 5% DV

Potassium ⭐

59mg · 2% DV

Whole Wheat Bread, Labneh, and Black Seed Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

6.8

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole Wheat Bread, Labneh, and Black Seed

To burn the 95 calories in 1 slice (medium) (45 g):

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Whole Wheat Bread, Labneh, and Black Seed?

Whole wheat bread, labneh, and black seed make a simple open-faced bite: hearty whole-grain bread spread with thick, tangy labneh and finished with aromatic seeds. Labneh is a strained yogurt cheese popular across the Levant and nearby regions, while black seed—also called nigella—is used as a seasoning in breads and other savoury foods. The creamy, cool spread softens the bread’s chewy texture, and the seeds add a gently peppery, earthy note. It works for breakfast or a light snack, often alongside fresh vegetables, olives, or tea; in places where labneh is familiar, it may also be served as part of a mezze spread. The bread contributes fibre, while labneh adds protein and calcium. Use a modest layer and add cucumber or tomato for a fresher, lighter topping.

How Nutritious Is Whole Wheat Bread, Labneh, and Black Seed?

Nutrient density

Medium

52/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Whole Wheat Bread, Labneh, and Black Seed 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 Bread, Labneh, and Black Seed Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Whole Wheat Bread, Labneh, and Black Seed Good For?

Vegan

— Not 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 Bread, Labneh, and Black Seed Fat Profile

SATURATED

0.95g

MONOUNSATURATED

0.59g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 9.5:1

Above the ideal 4:1 (9.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Whole Wheat Bread, Labneh, and Black Seed Calories

Quick answer

Whole Wheat Bread, Labneh, and Black Seed Nutrition Facts

Whole Wheat Bread, Labneh, and Black Seed nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 slice (medium) (45 g)

How Many Calories in 1 Slice of Whole Wheat Bread, Labneh, and Black Seed?

Frequently Asked Questions About Whole Wheat Bread, Labneh, and Black Seed

How do you make whole wheat bread, labneh, and black seed?

Is whole wheat bread, labneh, and black seed a good breakfast?

Should you toast whole wheat bread before adding labneh and black seed?

Can you mix black seed into labneh for whole wheat bread?

What can you serve with whole wheat bread, labneh, and black seed?

Can you prepare whole wheat bread, labneh, and black seed ahead of time?

Can you use seeded whole wheat bread with labneh and black seed?

Can whole wheat bread, labneh, and black seed be packed for lunch?

Can you add honey to whole wheat bread, labneh, and black seed?

Is black seed on whole wheat bread with labneh the same as black sesame?

Whole Wheat Bread, Labneh, and Black Seed Vitamins & Minerals

Whole Wheat Bread, Labneh, and Black Seed Glycemic Index

How to Burn Off Whole Wheat Bread, Labneh, and Black Seed

What is Whole Wheat Bread, Labneh, and Black Seed?

How Nutritious Is Whole Wheat Bread, Labneh, and Black Seed?

Nutrient density

Satiety score

Is Whole Wheat Bread, Labneh, and Black Seed Processed?

Does Whole Wheat Bread, Labneh, and Black Seed Contain Allergens?

Which Diets Is Whole Wheat Bread, Labneh, and Black Seed Good For?

Whole Wheat Bread, Labneh, and Black Seed Fat Profile

Compare Whole Wheat Bread, Labneh, and Black Seed

Foods Similar to Whole Wheat Bread, Labneh, and Black Seed

Have another question about Whole Wheat Bread, Labneh, and Black Seed?

Whole Wheat Bread, Labneh, and Black Seed nutrition facts table · 1 slice (medium) (45 g)