Know what’s on your plate
Whole wheat bread
Calories & nutrition facts
commercial, toasted
Nutrition facts
Per 100 g% DV- Calories 285 kcal —
- Protein 12 g 24%
- Carbohydrate 44 g 16%
- Fat 3.4 g 4%
- Saturated fat 0.9 g 4%
- Fibre 7 g 25%
- Sugars 3.6 g —
- Sodium 656 mg 29%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.37 µg 2%
- Vitamin E 0.2 mg 1%
- Vitamin K 8.6 µg 7%
- Thiamin (B1) 0.21 mg 18%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 3.9 mg 25%
- Pantothenic acid (B5) 0.72 mg 14%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 22.6 µg 6%
- Vitamin B12 0 µg 0%
- Choline 33.8 mg 6%
Minerals
- Calcium 80.8 mg 6%
- Iron 2.7 mg 15%
- Magnesium 84.1 mg 20%
- Phosphorus 238 mg 19%
- Potassium 227 mg 5%
- Zinc 1.8 mg 17%
- Copper 0.26 mg 29%
- Manganese 1.9 mg 81%
- Selenium 36.9 µg 67%
Similar foods
- Sliced whole wheat breadtoasted250 kcal / 100 g
- Whole grain whole wheat breadcommercial, toasted289 kcal / 100 g
- Whole grain whole wheat bread with seeds and brancommercial, toasted293 kcal / 100 g
- Whole grain whole wheat bread with seedsflax, sunflower, commercial, toasted300 kcal / 100 g
- Wholemeal breadcommercial, toasted279 kcal / 100 g
- Whole breadtoasted267 kcal / 100 g
- Toasted whole grain wheat breadtoasted398 kcal / 100 g
- Wheat bread274 kcal / 100 g
- Wholemeal wheat toasttoasted292 kcal / 100 g
- Sprouted wheat breadcommercial264 kcal / 100 g
Questions about Whole wheat bread
How can you tell whether bread is really whole wheat?
Look for whole-wheat flour or wholemeal flour as the first flour ingredient; a brown colour or seeds on top do not prove it is whole grain. The ingredient list is more useful than words such as “brown” on the front.
How do you stop whole wheat bread going dry when you toast it?
Toast slices straight from frozen, starting with a medium setting and adding another short cycle if needed. Freezing helps preserve the loaf, and there is no need to defrost slices first.
Can you freeze whole wheat bread, and how should you thaw it?
Freeze it in a sealed bag, ideally with slices separated so you can take out only what you need. Toast slices from frozen, or thaw them at room temperature while still wrapped to keep them from drying out.
What goes well with whole wheat bread?
Its nutty flavour works well with sharp cheddar, hummus, mashed avocado or eggs. Use it for cheese on toast, sandwiches, or an open sandwich topped with smoked fish and cucumber.
Can you use whole wheat bread instead of white bread in recipes?
Usually, yes, especially for toast, sandwiches and bread-and-butter pudding. In a soft sandwich loaf or delicate bread pudding it can make the result denser, so cut the slices thinner or mix whole wheat and white bread.
Is whole wheat bread more nutritious than wholemeal bread?
The names are often used for much the same kind of bread, though recipes differ. In the listed examples, wholemeal bread has 8.1 g fibre per 100 g, compared with 7 g in whole wheat bread.
Does whole wheat bread contain a lot of fibre?
It provides 7 g of fibre per 100 g and is a source of fibre. A practical serving is a couple of slices; the amount depends on how thickly the loaf is cut.
Does whole wheat bread contain gluten?
Yes. Wheat naturally contains gluten, so whole wheat bread is not suitable for someone who needs to avoid gluten; changing from white to whole wheat bread does not remove it.
Source: Canadian Nutrient File 4068 · per 100 g · carbohydrate per EU label, fibre excluded
