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[N]extrient

Bread Whole-wheat

SR Legacy·Comprehensive Reference Data

Bread, whole-wheat, commercially prepared

Baked Products

A 100g serving covers 95% of the daily recommended Manganese, making Bread Whole-wheat one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (12.4g), fat (3.5g), and carbohydrates (42.7g) per 100g. Bread Whole-wheat packs 252 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 455mg per 100g (20% DV), relevant for anyone on a low-sodium or DASH diet. Bread Whole-wheat provides 6g of dietary fiber per 100g (21% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Bread Whole-wheat delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.

Calories252KCAL
Protein12.4G
Fat3.5G
Carbs42.7G
Fiber6G

Calorie Distribution

252kcal
  • Protein20%12.4 g
  • Fat13%3.5 g
  • Carbs68%42.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water39.0G
Energy252KCAL
Protein12.4G
Total lipid (fat)3.5G
Carbohydrate, by difference42.7G
Fiber, total dietary6.0G
Total Sugars4.3G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.39MG
Riboflavin0.17MG
Niacin4.4MG
Vitamin B-60.21MG
Folate, total42.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)2.7MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)7.8UG
Calcium, Ca161MG
Iron, Fe2.5MG
Magnesium, Mg75.0MG
Phosphorus, P212MG
Potassium, K254MG
Sodium, Na455MG
Zinc, Zn1.8MG
Copper, Cu0.23MG
Manganese, Mn2.2MG
Selenium, Se25.7UG
Energy1055kJ
Ash2.3G
Sucrose0.03G
Glucose1.1G
Fructose2.2G
Lactose0.01G
Maltose1.0G
Galactose0G
Starch28.7G
Pantothenic acid0.65MG
Folic acid0UG
Folate, food42.0UG
Folate, DFE42.0UG
Choline, total27.2MG
Betaine127MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU3.0IU
Lycopene0UG
Lutein + zeaxanthin87.0UG
Vitamin E, added0MG
Tocopherol, beta0.25MG
Tocopherol, gamma0.89MG
Tocopherol, delta0.28MG
Tocotrienol, alpha0.45MG
Tocotrienol, beta1.3MG
Tocotrienol, gamma0.42MG
Tocotrienol, delta0.21MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0.60UG
Fatty acids, total saturated0.72G
SFA 4:00G
SFA 6:00G
SFA 8:00.002G
SFA 10:00.008G
SFA 12:00.01G
SFA 14:00.008G
SFA 15:00.003G
SFA 16:00.43G
SFA 17:00.003G
SFA 18:00.23G
SFA 20:00.007G
SFA 22:00.007G
SFA 24:00.004G
Fatty acids, total monounsaturated0.62G
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 c0.57G
MUFA 20:10.02G
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 CLAs0.001G
PUFA 18:30.14G
PUFA 18:3 n-3 c,c,c (ALA)0.14G
PUFA 18:3 n-6 c,c,c0.002G
PUFA 18:3i0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.002G
PUFA 20:30.001G
PUFA 20:3 n-30.001G
PUFA 20:3 n-60G
PUFA 20:40.004G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.02G
Fatty acids, total trans-monoenoic0.01G
TFA 16:1 t0G
TFA 18:1 t0.01G
TFA 22:1 t0G
TFA 18:2 t not further defined0.005G
Fatty acids, total trans-polyenoic0.005G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)713.5g1g12.1g
slice (32g)814g1.1g13.7g

Scaled from Bread Whole-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 Whole-wheat (Toasted)

306 kcal16.27g protein

Rolls Hamburger or Hot Dog Whole Wheat

269 kcal12.38g protein

Bread Multi-grain (includes Whole-grain)

265 kcal13.36g protein

Bread Multi-grain (Toasted (includes Whole-grain))

288 kcal14.52g protein

Bread Whole-wheat

254 kcal12.3g protein

Bread Rice Bran (Toasted)

264 kcal9.7g protein

Nutrient Highlights

  • Bread Whole-wheat is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Bread Whole-wheat is a excellent source of Fiber (21% DV) — see top foods ranked by Fiber
  • Bread Whole-wheat is a excellent source of Sodium (20% DV) — see top foods ranked by Sodium
  • Bread Whole-wheat is a good source of Magnesium (18% DV) — see top foods ranked by Magnesium
  • Bread Whole-wheat is a good source of Zinc (16% DV) — see top foods ranked by Zinc

Dietary Considerations

  • At 455mg of sodium per 100g, Bread Whole-wheat should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • The high fiber (6.0g) and low fat profile makes Bread Whole-wheat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 8% (#661 of 8,262)
  • Calcium: top 10% (#826 of 8,262)
  • Magnesium: top 10% (#826 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 MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories252
% Daily Value*
Total Fat 3.5G4%
Cholesterol 0MG0%
Sodium 455MG20%
Total Carbohydrate 42.7G16%
Dietary Fiber 6.0G21%
Total Sugars 4.3G
Protein 12.4G25%
Vitamin D 0UG0%
Calcium 161MG12%
Iron 2.5MG14%
Potassium 254MG5%

* 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: 172688.

View on USDA FoodData Central →