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

Whole-wheat toast consist of 3% fat, 8% protein, 38% carbs, 7.5% fiber and 41% water. With 228 of calories per 100g it's 81% lower than other foods in Bread and rolls. In total 11.84% of the calories in Whole-wheat toast come from fat, 14.04% from protein and 66.67% from carbohydrates.

  • high GI Glycemic Index: 85
  • high carb 11.4g carbohydrates per portion
  • low GL Glycemic Load: 9.7
  • low Fructose
  • high Gluten
  • Lactose free
  • high Zinc Covers 5.1% of Zinc RDA per portion
  • high Iron Covers 6.25% of Iron RDA per portion
  • high Magnesium Covers 6.09% of Magnesium RDA per portion
  • high Vitamin B1 Covers 6.27% 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. It 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) 228 280.2
Fat (g) 3 4.5
Protein (g) 8 8.5
Carbohydrates (g) 38 48.1
Mono- & Di-Saccharides (g) 2 48.1
Polysaccharides (g) 36 48.1
Fibers (g) 7.5 6.1
Sodium (mg) 390 513.3
Water (g) 41 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
  • 117mg of sodium - 7.8% of the RDA for sodium.
  • 19.5mg of Magnesium, that covers 6.09% of the recommended daily allowance (RDA) for Magnesium.
  • 0.51mg of Zinc - 5.1% of the RDA for Zinc.
  • 0.75mg of Iron - 6.25% 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 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)
  • 0.2 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?

per 100g
Whole-wheat toast
Vitamin C (mg) 0 0.1
Vitamin E (mg) 0.6 0.9
Vitamin B1 / Thiamine (mg) 0.23 0.2
Vitamin B2 (mg) 0.19 0.1
Vitamin B6 (mg) 0.23 0.1
Vitamin B9 / Folate (μg) 20 24.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 18
beta-Carotene (μg) 10 18
[1] average of Bread and rolls

Is Whole-wheat toast rich in vitamins?


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]RDA for a 20+ year old male

Minerals in Whole-wheat toast

per 100g
Whole-wheat toast
Magnesium (mg) 65 51.2
Zinc (mg) 1.7 1.5
Sodium (mg) 390 513.3
Calcium (mg) 40 50.4
Iron (mg) 2.5 1.8
Potassium (mg) 350 229.1
Phosphorus (mg) 250 176.7
[1] average of Bread and rolls

Is Whole-wheat toast high in minerals?


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 20+ year old male

Carbohydrates in Whole-wheat toast

38% of Whole-wheat toast are carbs, per serving (30g) that is 11.4g of carbs.

Monosachharides and polysaccharides

per 100g
Whole-wheat toast
Monosaccharides (g) 2 2.7
Polysaccharides (g) 36 44.9
Total carbs (g) 38 48.1
[1] average of Bread and rolls

How high is 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 3g total fat per 100g, 0.4g are saturated fatty acids (SFA), 2g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.