Toast (wheat flour) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Toast (wheat flour)

Toast (wheat flour) consists of 1% fat, 8% protein, 49% carbs, 3% fiber and 36% water. Toast (wheat flour) has 244 calories per 100g, that is 87% lower than other foods in Bread and rolls. In total 4% of the calories in Toast (wheat flour) are from fat, 13% from protein and 80% from carbohydrates.

  • High Glycemic Index Glycemic Index: 75
  • High in carbs 14.7g carbohydrates per portion of 30g
  • Medium Glycemic Load Glycemic Load: 11.0
On this page you will find information on:

Can you eat Toast (wheat flour) for a low carb diet?

With 14.7g of carbs and a Glycemic Load of 11 in a portion of 30g, Toast (wheat flour) should be avoided for a ketogenic or low-carb diet. Toast (wheat flour) contains low amounts of Fructose, is high in Gluten and has no Lactose.

Toast (wheat flour): nutrition facts & data

Nutrition facts
per 100g 		Toast (wheat flour)
avg Bread and rolls[1]
Calories (kcal) 244.0 280.2
Fat (g) 1.0 4.5
Protein (g) 8.0 8.5
Carbohydrates (g) 49.0 48.1
Mono- & Di-Saccharides (g) 4.0 48.1
Polysaccharides (g) 44.0 48.1
Fibers (g) 3.2 6.1
Sodium (mg) 540.0 513.3
Water (g) 36.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (30g) of Toast (wheat flour) contains:

  • 73.2 Calories
  • 0.3g of Fat
  • 2.4g of Protein
  • and 14.7g of Carbs
  • 162.0mg of sodium - 0.1% of the RDA for sodium.
  • 7.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.2mg of Iron - 0.0% of the RDA for Iron.
  • 39.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Toast (wheat flour) you get

  • 0.16 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.
  • 0.02 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.07 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Toast (wheat flour)?

Vitamins
per 100g 		Toast (wheat flour)
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 20.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 15.0
[1] average of Bread and rolls

Is Toast (wheat flour) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (30g) for Toast (wheat flour) 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 Toast (wheat flour)

Minerals
per 100g 		Toast (wheat flour)
avg[1]
Magnesium (mg) 25.0 51.2
Zinc (mg) 0.7 1.5
Sodium (mg) 540.0 513.3
Calcium (mg) 60.0 50.4
Iron (mg) 0.7 1.8
Potassium (mg) 130.0 229.1
Phosphorus (mg) 90.0 176.7
[1] average of Bread and rolls

Is Toast (wheat flour) high in minerals?

info

Again, for every mineral contained in Toast (wheat flour) we looked at the portion size (30g) 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 Toast (wheat flour)

49.0% of Toast (wheat flour) are carbs, per serving of 30g that makes 14.7g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Toast (wheat flour)
avg[1]
Monosaccharides (g) 4.0 2.7
Polysaccharides (g) 44.0 44.9
Total carbs (g) 49.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Toast (wheat flour)?

The Glycemic Index of Toast (wheat flour) is 75, which would be considered as high. The Glycemic Load in a normal serving is 11.0 and can be regarded as moderate.

Allergens in Toast (wheat flour)

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

Fatty acids and cholesterol in Toast (wheat flour)

Of the 1.0g total fat per 100g in Toast (wheat flour), 0.2g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.