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Grains

Whole Wheat Bread

Rich in SeleniumRich in Thiamin (B1)Rich in Niacin (B3)Rich in Copper

Overview

Why eat whole wheat bread?

Whole wheat bread keeps the bran and germ of the grain, so each slice carries fiber, B vitamins and minerals alongside its carbohydrate. It is an everyday staple rather than a superfood, but it delivers steadier, more nourishing fuel than bread made from refined white flour.

Good to know: Bread is a major source of sodium in most diets: 100 g provides 455 mg, about 20% of the daily limit, so check labels if you are watching salt.

  1. Fiber for digestion

    With 6 g of fiber per 100 g (21% DV), whole wheat bread supports regular digestion and is linked to better long-term heart and blood sugar health.

  2. B vitamins for energy

    Thiamin at 33% DV and niacin at 28% DV per 100 g help your body convert the carbohydrate in bread into usable energy.

  3. Minerals from the whole grain

    Per 100 g it supplies selenium at 47% DV plus useful magnesium, zinc, copper and iron, minerals that support antioxidant defenses, nerves and oxygen transport.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in whole wheat bread?

Calories

252kcal

Protein

12g

Carbs

43g

Fat

3.5g

Fiber

6g

Sugars

4.3g

Minerals

  • Calcium161 mg12%
  • Iron2.5 mg14%
  • Magnesium75 mg18%
  • Phosphorus212 mg17%
  • Potassium254 mg5%
  • Sodium455 mg20%
  • Zinc1.8 mg16%
  • Copper0.23 mg25%
  • Selenium26 µg47%

Vitamins

  • Vitamin E2.7 mg18%
  • Vitamin K7.8 µg7%
  • Thiamin (B1)0.39 mg33%
  • Riboflavin (B2)0.17 mg13%
  • Niacin (B3)4.4 mg28%
  • Vitamin B60.21 mg13%
  • Folate42 µg11%

Other compounds

  • Omega-3 ALA0.14 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Whole Wheat Bread vs White Bread

NutrientWhole Wheat BreadWhite Bread
Calories252 kcal266 kcal
Protein12 g8.8 g
Fat3.5 g3.3 g
Saturated fat0.72 g0.7 g
Sugars4.3 g5.7 g
Fiber6 g2.7 g
Calcium161 mg144 mg
Iron2.5 mg3.6 mg
Magnesium75 mg23 mg
Potassium254 mg126 mg
Vitamin E2.7 mg0.22 mg

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Source: USDA FoodData Central, “Bread, whole-wheat, commercially prepared” (SR Legacy, FDC ID 172688).View the USDA record ↗ (opens in a new tab).