Whole-wheat bread: nutrition facts & data
Nutrition facts per 100g |
Whole-wheat bread |
avg Bread and rolls[1]
|
---|---|---|
Calories (kcal) | 215.0 | 280.2 |
Fat (g) | 1.0 | 4.5 |
Protein (g) | 8.0 | 8.5 |
Carbohydrates (g) | 41.0 | 48.1 |
Mono- & Di-Saccharides (g) | 0.0 | 48.1 |
Polysaccharides (g) | 41.0 | 48.1 |
Fibers (g) | 7.5 | 6.1 |
Sodium (mg) | 460.0 | 513.3 |
Water (g) | 42.0 | 30.8 |
Breakdown in percent (%) of total calories
An average portion size (50g) of Whole-wheat bread contains:
- 107.5 Calories
- 0.5g of Fat
- 4.0g of Protein
- and 20.5g of Carbs
- 230.0mg of sodium - 0.2% of the RDA for sodium.
- 30.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.8mg of Zinc - 0.1% of the RDA for Zinc.
- 1.0mg of Iron - 0.1% of the RDA for Iron.
- 105.0mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Whole-wheat 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.
- 0.02 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
- 0.18 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)
Nutrient distribution per gram
What vitamins are in Whole-wheat bread?
Vitamins per 100g |
Whole-wheat bread |
avg[1]
|
---|---|---|
Vitamin C (mg) | 0.0 | 0.1 |
Vitamin E (mg) | 0.8 | 0.9 |
Vitamin B1 / Thiamine (mg) | 0.3 | 0.2 |
Vitamin B2 (mg) | 0.2 | 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 |
Is Whole-wheat bread rich in vitamins?
The following chart displays the amount of vitamins per portion Size (50g) for Whole-wheat bread of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Whole-wheat bread
Minerals per 100g |
Whole-wheat bread |
avg[1]
|
---|---|---|
Magnesium (mg) | 60.0 | 51.2 |
Zinc (mg) | 1.5 | 1.5 |
Sodium (mg) | 460.0 | 513.3 |
Calcium (mg) | 30.0 | 50.4 |
Iron (mg) | 2.0 | 1.8 |
Potassium (mg) | 210.0 | 229.1 |
Phosphorus (mg) | 205.0 | 176.7 |
Is Whole-wheat bread high in minerals?
Again, for every mineral contained in Whole-wheat bread we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Whole-wheat bread
41.0% of Whole-wheat bread are carbs, per serving of 50g that makes 20.5g of carbs.
Monosachharides and polysaccharides
Sugars per 100g |
Whole-wheat bread |
avg[1]
|
---|---|---|
Monosaccharides (g) | 0.0 | 2.7 |
Polysaccharides (g) | 41.0 | 44.9 |
Total carbs (g) | 41.0 | 48.1 |
How high are the Glycemic Index and the Glycemic Load for Whole-wheat bread?
The Glycemic Index of Whole-wheat bread is 40, which would be considered as low. The Glycemic Load in a normal serving is 8.2 and can be regarded as low.
Allergens in Whole-wheat bread
- is high in Gluten
- has no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Whole-wheat bread
Of the 1.0g total fat per 100g in Whole-wheat bread, 0.2g are saturated fatty acids (SFA), 0.5g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.