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

Whole-wheat bread consist of 1% fat, 8% protein, 41% carbs, 7.5% fiber and 42% water. With 215 of calories per 100g it's 77% lower than other foods in Bread and rolls. In total 4.19% of the calories in Whole-wheat bread come from fat, 14.88% from protein and 76.28% from carbohydrates.

  • low GI Glycemic Index: 40
  • high carb 20.5g carbohydrates per portion
  • low GL Glycemic Load: 8.2
  • low Fructose
  • high Gluten
  • Lactose free
  • high Magnesium Covers 9.38% of Magnesium RDA per portion
  • high Vitamin B1 Covers 11.36% of Vitamin B1 RDA per portion

Can you eat Whole-wheat bread for a low carb diet?

With 20.5g of carbs and a Glycemic Load of 8.2 in a portion of 50g, Whole-wheat bread should be avoided for a ketogenic diet due to the high percentage of carbs. It contains low amounts of Fructose, is high in Gluten and has no Lactose.

Whole-wheat bread nutrition facts & data

Nutrition facts
per 100g
Whole-wheat bread
avg Bread and rolls[1]
Calories (kcal) 215 280.2
Fat (g) 1 4.5
Protein (g) 8 8.5
Carbohydrates (g) 41 48.1
Mono- & Di-Saccharides (g) 0.001 48.1
Polysaccharides (g) 41 48.1
Fibers (g) 7.5 6.1
Sodium (mg) 460 513.3
Water (g) 42 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (50g) of Whole-wheat bread contains

  • 107.5 Calories
  • 0.5g of Fat
  • 4g of Protein
  • and 20.5g of Carbs
  • 230mg of sodium - 15.33% of the RDA for sodium.
  • 30mg of Magnesium, that covers 9.38% of the recommended daily allowance (RDA) for Magnesium.
  • 0.75mg of Zinc - 7.5% of the RDA for Zinc.
  • 1mg of Iron - 8.33% of the RDA for Iron.
  • 105mg of Potassium - 2.63% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Whole-wheat bread you get

  • 0.2 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?

per 100g
Whole-wheat bread
Vitamin C (mg) 0 0.1
Vitamin E (mg) 0.8 0.9
Vitamin B1 / Thiamine (mg) 0.25 0.2
Vitamin B2 (mg) 0.15 0.1
Vitamin B6 (mg) 0.08 0.1
Vitamin B9 / Folate (μg) 30 24.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 18
beta-Carotene (μg) 0.001 18
[1] average of Bread and rolls

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.

[1]RDA for a 20+ year old male

Minerals in Whole-wheat bread

per 100g
Whole-wheat bread
Magnesium (mg) 60 51.2
Zinc (mg) 1.5 1.5
Sodium (mg) 460 513.3
Calcium (mg) 30 50.4
Iron (mg) 2 1.8
Potassium (mg) 210 229.1
Phosphorus (mg) 205 176.7
[1] average of Bread and rolls

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.

[1]RDA for a 20+ year old male

Carbohydrates in Whole-wheat bread

41% of Whole-wheat bread are carbs, per serving (50g) that is 20.5g of carbs.

Monosachharides and polysaccharides

per 100g
Whole-wheat bread
Monosaccharides (g) 0.001 2.7
Polysaccharides (g) 41 44.9
Total carbs (g) 41 48.1
[1] average of Bread and rolls

How high is 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 1g total fat per 100g, 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 0mg.

Alternative and similar foods to Whole-wheat bread