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[N]extrient

Bread Wheat

SR Legacy·Comprehensive Reference Data

Bread, wheat

Baked Products

A 100g serving covers 52% of the daily recommended Selenium, making Bread Wheat one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (10.7g), fat (4.5g), and carbohydrates (47.5g) per 100g. Bread Wheat packs 274 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 473mg per 100g (21% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 4g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Bread Wheat delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories274KCAL
Protein10.7G
Fat4.5G
Carbs47.5G
Fiber4G

Calorie Distribution

273kcal
  • Protein16%10.7 g
  • Fat15%4.5 g
  • Carbs70%47.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water35.3G
Energy274KCAL
Protein10.7G
Total lipid (fat)4.5G
Carbohydrate, by difference47.5G
Fiber, total dietary4.0G
Total Sugars5.7G
Cholesterol0MG
Vitamin C, total ascorbic acid0.20MG
Thiamin0.41MG
Riboflavin0.25MG
Niacin5.6MG
Vitamin B-60.11MG
Folate, total85.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.19MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)4.9UG
Calcium, Ca125MG
Iron, Fe3.6MG
Magnesium, Mg41.0MG
Phosphorus, P129MG
Potassium, K141MG
Sodium, Na473MG
Zinc, Zn1.0MG
Copper, Cu0.15MG
Manganese, Mn1.0MG
Selenium, Se28.8UG
Energy1145kJ
Ash2.0G
Sucrose0G
Glucose1.7G
Fructose2.3G
Lactose0G
Maltose1.7G
Galactose0G
Starch36.3G
Pantothenic acid0.82MG
Folic acid20.0UG
Folate, food65.0UG
Folate, DFE99.0UG
Choline, total18.7MG
Betaine85.2MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU2.0IU
Lycopene0UG
Lutein + zeaxanthin44.0UG
Vitamin E, added0MG
Tocopherol, beta0.06MG
Tocopherol, gamma1.5MG
Tocopherol, delta0.33MG
Tocotrienol, alpha0.11MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.70G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.001G
SFA 12:00.008G
SFA 14:00.007G
SFA 15:00.003G
SFA 16:00.44G
SFA 17:00.006G
SFA 18:00.21G
SFA 20:00.007G
SFA 22:00.007G
SFA 24:00.004G
Fatty acids, total monounsaturated0.61G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.02G
MUFA 16:1 c0.02G
MUFA 17:10.002G
MUFA 18:10.58G
MUFA 18:1 c0.55G
MUFA 20:10.01G
MUFA 22:10G
MUFA 22:1 c0G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated1.6G
PUFA 18:21.4G
PUFA 18:2 n-6 c,c1.4G
PUFA 18:2 CLAs0G
PUFA 18:30.16G
PUFA 18:3 n-3 c,c,c (ALA)0.15G
PUFA 18:3 n-6 c,c,c0.005G
PUFA 18:3i0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.001G
PUFA 20:30G
PUFA 20:3 n-30G
PUFA 20:3 n-60G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0.004G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.03G
Fatty acids, total trans-monoenoic0.03G
TFA 16:1 t0G
TFA 18:1 t0.03G
TFA 22:1 t0G
TFA 18:2 t not further defined0.006G
Fatty acids, total trans-polyenoic0.006G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
slice (29g)793.1g1.3g13.8g

Scaled from Bread Wheat's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Bread Wheat (Toasted)

313 kcal12.96g protein

Rolls Hamburger or Hot Dog Wheat/cracked Wheat

269 kcal11.69g protein

Restaurant Italian Spaghetti with Pomodoro Sauce (no Meat)

104 kcal3.9g protein

Olive Garden Spaghetti with Pomodoro Sauce

102 kcal4.26g protein

Rolls Hamburger or Hotdog Mixed-grain

263 kcal9.6g protein

Restaurant Chinese Vegetable Lo Mein Without Meat

121 kcal4.77g protein

Nutrient Highlights

  • Bread Wheat is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Bread Wheat is a excellent source of Sodium (21% DV) — see top foods ranked by Sodium
  • Bread Wheat is a excellent source of Iron (20% DV) — see top foods ranked by Iron
  • Bread Wheat is a good source of Fiber (14% DV) — see top foods ranked by Fiber
  • Bread Wheat is a good source of Calcium (10% DV) — see top foods ranked by Calcium

Dietary Considerations

  • At 473mg of sodium per 100g, Bread Wheat should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Bread Wheat provides 3.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 13% (#1,074 of 8,262)
  • Iron: top 13% (#1,074 of 8,262)
  • Calcium: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories274
% Daily Value*
Total Fat 4.5G6%
Cholesterol 0MG0%
Sodium 473MG21%
Total Carbohydrate 47.5G17%
Dietary Fiber 4.0G14%
Total Sugars 5.7G
Protein 10.7G21%
Vitamin D 0UG0%
Calcium 125MG10%
Iron 3.6MG20%
Potassium 141MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172686.

View on USDA FoodData Central →