Graham bread - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Graham bread

Graham bread consists of 1% fat, 8% protein, 40% carbs, 8% fiber and 42% water. Graham bread has 216 calories per 100g, that is 77% lower than other foods in Bread and rolls. In total 4% of the calories in Graham bread are from fat, 15% from protein and 74% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 18.0g carbohydrates per portion of 45g
  • Low Glycemic Load Glycemic Load: 10.8
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Graham bread for a low carb diet?

With 18g of carbs and a Glycemic Load of 10.8 in a portion of 45g, Graham bread should be avoided for a ketogenic diet due to the high percentage of carbs. Graham bread contains low amounts of Fructose, is high in Gluten and has no Lactose.

Graham bread: nutrition facts & data

Nutrition facts
per 100g 		Graham bread
avg Bread and rolls[1]
Calories (kcal) 216.0 280.2
Fat (g) 1.0 4.5
Protein (g) 8.0 8.5
Carbohydrates (g) 40.0 48.1
Mono- & Di-Saccharides (g) 2.0 48.1
Polysaccharides (g) 37.0 48.1
Fibers (g) 8.3 6.1
Sodium (mg) 430.0 513.3
Water (g) 42.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (45g) of Graham bread contains:

  • 97.2 Calories
  • 0.5g of Fat
  • 3.6g of Protein
  • and 18.0g of Carbs
  • 193.5mg of sodium - 0.1% of the RDA for sodium.
  • 18.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.7mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.7mg of Iron - 0.1% of the RDA for Iron.
  • 94.5mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Graham bread you get

  • 0.20 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.03 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.21 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Graham bread?

Vitamins
per 100g 		Graham bread
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.3 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 30.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 0.0
[1] average of Bread and rolls

Is Graham bread rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (45g) for Graham bread of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Graham bread

Minerals
per 100g 		Graham bread
avg[1]
Magnesium (mg) 40.0 51.2
Zinc (mg) 1.6 1.5
Sodium (mg) 430.0 513.3
Calcium (mg) 40.0 50.4
Iron (mg) 1.6 1.8
Potassium (mg) 210.0 229.1
Phosphorus (mg) 240.0 176.7
[1] average of Bread and rolls

Is Graham bread high in minerals?

info

Again, for every mineral contained in Graham bread we looked at the portion size (45g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Graham bread

40.0% of Graham bread are carbs, per serving of 45g that makes 18.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Graham bread
avg[1]
Monosaccharides (g) 2.0 2.7
Polysaccharides (g) 37.0 44.9
Total carbs (g) 40.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Graham bread?

The Glycemic Index of Graham bread is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 10.8 and can be regarded as low.

Allergens in Graham bread

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Graham bread

Of the 1.0g total fat per 100g in Graham bread, 0.2g are saturated fatty acids (SFA), 0.6g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.