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

Picture of Whole-wheat toast

Whole-wheat toast consists of 3% fat, 8% protein, 38% carbs, 8% fiber and 41% water. Whole-wheat toast has 228 calories per 100g, that is 81% lower than other foods in Bread and rolls. In total 12% of the calories in Whole-wheat toast are from fat, 14% from protein and 67% from carbohydrates.

  • High Glycemic Index Glycemic Index: 85
  • High in carbs 11.4g carbohydrates per portion of 30g
  • Low Glycemic Load Glycemic Load: 9.7
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion

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

With 11.4g of carbs and a Glycemic Load of 9.7 in a portion of 30g, Whole-wheat toast should be avoided for a ketogenic diet due to the high percentage of carbs. Whole-wheat toast contains low amounts of Fructose, is high in Gluten and has no Lactose.

Whole-wheat toast: nutrition facts & data

Nutrition facts
per 100g
Whole-wheat toast
avg Bread and rolls[1]
Calories (kcal) 228.0 280.2
Fat (g) 3.0 4.5
Protein (g) 8.0 8.5
Carbohydrates (g) 38.0 48.1
Mono- & Di-Saccharides (g) 2.0 48.1
Polysaccharides (g) 36.0 48.1
Fibers (g) 7.5 6.1
Sodium (mg) 390.0 513.3
Water (g) 41.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (30g) of Whole-wheat toast contains:

  • 68.4 Calories
  • 0.9g of Fat
  • 2.4g of Protein
  • and 11.4g of Carbs
  • 117.0mg of sodium - 0.1% of the RDA for sodium.
  • 19.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.8mg 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 toast you get

  • 0.21 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.
  • 0.08 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.20 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 toast?

Vitamins
per 100g
Whole-wheat toast
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.2
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.2 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) 10.0
[1] average of Bread and rolls

Is Whole-wheat toast rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (30g) for Whole-wheat toast 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 Whole-wheat toast

Minerals
per 100g
Whole-wheat toast
avg[1]
Magnesium (mg) 65.0 51.2
Zinc (mg) 1.7 1.5
Sodium (mg) 390.0 513.3
Calcium (mg) 40.0 50.4
Iron (mg) 2.5 1.8
Potassium (mg) 350.0 229.1
Phosphorus (mg) 250.0 176.7
[1] average of Bread and rolls

Is Whole-wheat toast high in minerals?

info

Again, for every mineral contained in Whole-wheat toast 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 Whole-wheat toast

38.0% of Whole-wheat toast are carbs, per serving of 30g that makes 11.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Whole-wheat toast
avg[1]
Monosaccharides (g) 2.0 2.7
Polysaccharides (g) 36.0 44.9
Total carbs (g) 38.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Whole-wheat toast?

The Glycemic Index of Whole-wheat toast is 85, which would be considered as high. The Glycemic Load in a normal serving is 9.7 and can be regarded as low.

Allergens in Whole-wheat toast

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

Fatty acids and cholesterol in Whole-wheat toast

Of the 3.0g total fat per 100g in Whole-wheat toast, 0.4g are saturated fatty acids (SFA), 2.0g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.