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Whole Grain Bread

Whole Grain Bread

Everyday

Whole grain bread is a nutrient-dense baked good made by milling entire grains that retain their bran, germ, and endosperm. This preservation of grain components provides significantly higher fiber content and more vitamins, minerals, and antioxidants compared to refined white breads. The dense texture and nutty flavor profile make it a satisfying choice for sandwiches and toast, while its complex carbohydrates offer sustained energy release.

Macro Impact

A 1 slice serving contains 79 calories, 4g protein, 13g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 79 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 slice (30 g)
Amount per serving
Calories79
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium138mg
6%
Total Carbohydrate13g
5%
Dietary Fiber2g
7%
Total Sugars2g
Includes Added Sugars0g
0%
Protein4g
Vitamin D2mcg
10%
Calcium31mg
2%
Iron0.7mg
4%
Potassium67mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
13 / 275 g
5%
Fiber
2 / 28 g
7%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
1%
Folate
15 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
13%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
31 / 1k mg
3%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
6%
Magnesium
23 / 370 mg
6%
Manganese
1 / 2 mg
29%
Phosphorous
68 / 700 mg
10%
Potassium
67 / 3k mg
2%
Selenium
12 / 55 mcg
22%
Sodium
138 / 2.3k mg
6%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
11 g
Caffeine
0 mg
Choline
7 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Bread, multi-grain (includes whole-grain). USDA Standard Reference, Legacy. Food ID 168013.
  2. 2.Bread, whole grain (whole-wheat), commercial. Canadian Nutrient File. Food ID 502415.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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