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Whole Wheat Bread

Whole Wheat Bread

Everyday

Whole wheat bread is a nutrient-dense baked good made from flour that retains all three parts of the wheat kernel - bran, germ, and endosperm. This complete grain structure provides significantly more fiber, B vitamins, and magnesium than white bread, while delivering a heartier texture and nutty flavor profile. The intact bran and germ make it a slow-digesting carbohydrate source, though it still contains gluten and is unsuitable for those with wheat sensitivities.

Macro Impact

A 1 slice serving contains 103 calories, 5g protein, 18g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 103 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1 slice (40 g)
Amount per serving
Calories103
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
2%
Trans Fat0.0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium212mg
9%
Total Carbohydrate18g
7%
Dietary Fiber2g
9%
Total Sugars2g
Includes Added Sugars0g
0%
Protein5g
Vitamin D3mcg
17%
Calcium44mg
3%
Iron1.0mg
5%
Potassium90mg
2%

* 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
18 / 275 g
7%
Fiber
2 / 28 g
9%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
11%
Valine
0 / 2 g
13%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
1%
Folate
12 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
23%
Vitamin E
1 / 15 mg
5%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
44 / 1k mg
4%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
7%
Magnesium
30 / 370 mg
8%
Manganese
1 / 2 mg
38%
Phosphorous
87 / 700 mg
12%
Potassium
90 / 3k mg
3%
Selenium
14 / 55 mcg
26%
Sodium
212 / 2.3k mg
9%
Zinc
1 / 10 mg
7%
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
15 g
Caffeine
0 mg
Choline
11 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, whole-wheat, commercially prepared. USDA Standard Reference, Legacy. Food ID 172688.
  2. 2.Bread, whole wheat, commercial. Canadian Nutrient File. Food ID 4067.
  3. 3.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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