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Wheat Bread nutrition: calories, carbs, GI, protein, fiber, fats

Bread, wheat, toasted
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Wheat Bread

Wheat Bread
Glycemic index ⓘ Source:
The GI for white wheat bread, toasted.
Check out our Glycemic index chart page for the full list.
60 (medium)
Glycemic load 9 (low)
Insulin index ⓘ II for fresh white bread from wheat flour https://academic.oup.com/ajcn/article/66/5/1264/4655967 100
Calories ⓘ Calories per 100-gram serving 313
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 51.07 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 4.9 (acidic)
Oxalates ⓘ https://www.sciencedirect.com/science/article/pii/S0085253815469157 27mg
TOP 13% Iron ⓘHigher in Iron content than 87% of foods
TOP 14% Calcium ⓘHigher in Calcium content than 86% of foods
TOP 15% Sodium ⓘHigher in Sodium content than 85% of foods
TOP 18% Net carbs ⓘHigher in Net carbs content than 82% of foods
TOP 18% Carbs ⓘHigher in Carbs content than 82% of foods

Wheat Bread calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 313
Calories in 1 oz 89 28.35 g
Calories in 1 slice 75 24 g

Wheat Bread Glycemic index (GI)

Source:
The GI for white wheat bread, toasted.
Check out our Glycemic index chart page for the full list.
60

Wheat Bread Glycemic load (GL)

9

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 50% 154% 43% 81% 20% 79% 41% 66% 180% 183% 13%
Calcium: 165 mg of 1,000 mg 17%
Iron: 4.09 mg of 8 mg 51%
Magnesium: 59 mg of 420 mg 14%
Phosphorus: 188 mg of 700 mg 27%
Potassium: 223 mg of 3,400 mg 7%
Sodium: 601 mg of 2,300 mg 26%
Zinc: 1.47 mg of 11 mg 13%
Copper: 0.198 mg of 1 mg 22%
Manganese: 1.377 mg of 2 mg 60%
Selenium: 33.4 µg of 55 µg 61%
Choline: 22.1 mg of 550 mg 4%

Mineral chart - relative view

Iron
4.09 mg
TOP 13%
Calcium
165 mg
TOP 14%
Sodium
601 mg
TOP 15%
Magnesium
59 mg
TOP 20%
Selenium
33.4 µg
TOP 29%
Manganese
1.377 mg
TOP 30%
Copper
0.198 mg
TOP 32%
Phosphorus
188 mg
TOP 42%
Zinc
1.47 mg
TOP 46%
Potassium
223 mg
TOP 54%
Choline
22.1 mg
TOP 74%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.24 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.2 mg of 90 mg 0%
Vitamin B1: 0.439 mg of 1 mg 37%
Vitamin B2: 0.382 mg of 1 mg 29%
Vitamin B3: 6.25 mg of 16 mg 39%
Vitamin B5: 0.456 mg of 5 mg 9%
Vitamin B6: 0.153 mg of 1 mg 12%
Folate: 86 µg of 400 µg 22%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 5.7 µg of 120 µg 5%

Vitamin chart - relative view

Vitamin B2
0.382 mg
TOP 19%
Vitamin B1
0.439 mg
TOP 19%
Vitamin B3
6.25 mg
TOP 23%
Folate
86 µg
TOP 26%
Vitamin C
0.2 mg
TOP 52%
Vitamin K
5.7 µg
TOP 54%
Vitamin B6
0.153 mg
TOP 55%
Vitamin B5
0.456 mg
TOP 61%
Vitamin E
0.24 mg
TOP 72%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

13% 5% 55% 25% 3%
Protein:
Daily Value: 26%
12.96 g of 50 g
26%
Fats:
Daily Value: 7%
4.27 g of 65 g
7%
Carbs:
Daily Value: 19%
55.77 g of 300 g
19%
Water:
Daily Value: 1%
24.23 g of 2,000 g
1%
Other:
2.77 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 99% 86% 56% 51% 31% 30% 54% 52% 65%
Tryptophan: 92 mg of 280 mg 33%
Threonine: 299 mg of 1,050 mg 28%
Isoleucine: 258 mg of 1,400 mg 18%
Leucine: 461 mg of 2,730 mg 17%
Lysine: 215 mg of 2,100 mg 10%
Methionine: 105 mg of 1,050 mg 10%
Phenylalanine: 315 mg of 1,750 mg 18%
Valine: 310 mg of 1,820 mg 17%
Histidine: 150 mg of 700 mg 21%

Fat type information

27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g

Fiber content ratio for Wheat Bread

12% 8% 80%
Sugar: 6.42 g
Fiber: 4.7 g
Other: 44.65 g

All nutrients for Wheat Bread per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 313kcal 16% 28% 6.7 times more than OrangeOrange
Protein 12.96g 31% 37% 4.6 times more than BroccoliBroccoli
Fats 4.27g 7% 54% 7.8 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.2mg 0% 52% 265 times less than LemonLemon
Net carbs 51.07g N/A 18% 1.1 times less than ChocolateChocolate
Carbs 55.77g 19% 18% 2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 4.09mg 51% 13% 1.6 times more than BeefBeef
Calcium 165mg 17% 14% 1.3 times more than MilkMilk
Potassium 223mg 7% 54% 1.5 times more than CucumberCucumber
Magnesium 59mg 14% 20% 2.4 times less than AlmondAlmond
Sugar 6.42g N/A 45% 1.4 times less than Coca-ColaCoca-Cola
Fiber 4.7g 19% 19% 2 times more than OrangeOrange
Copper 0.2mg 22% 32% 1.4 times more than ShiitakeShiitake
Zinc 1.47mg 13% 46% 4.3 times less than BeefBeef
Phosphorus 188mg 27% 42% Equal to Chicken meatChicken meat
Sodium 601mg 26% 15% 1.2 times more than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.24mg 2% 72% 6.1 times less than KiwifruitKiwifruit
Selenium 33.4µg 61% 29%
Manganese 1.38mg 60% 30%
Vitamin B1 0.44mg 37% 19% 1.7 times more than Pea rawPea raw
Vitamin B2 0.38mg 29% 19% 2.9 times more than AvocadoAvocado
Vitamin B3 6.25mg 39% 23% 1.5 times less than Turkey meatTurkey meat
Vitamin B5 0.46mg 9% 61% 2.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.15mg 12% 55% 1.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 5.7µg 5% 54% 17.8 times less than BroccoliBroccoli
Folate 86µg 22% 26% 1.4 times more than Brussels sproutBrussels sprout
Saturated Fat 0.99g 5% 61% 6 times less than BeefBeef
Monounsaturated Fat 1.02g N/A 64% 9.6 times less than AvocadoAvocado
Polyunsaturated fat 1.72g N/A 34% 27.4 times less than WalnutWalnut
Tryptophan 0.09mg 0% 80% 3.3 times less than Chicken meatChicken meat
Threonine 0.3mg 0% 78% 2.4 times less than BeefBeef
Isoleucine 0.26mg 0% 82% 3.5 times less than Salmon rawSalmon raw
Leucine 0.46mg 0% 83% 5.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.22mg 0% 85% 2.1 times less than TofuTofu
Methionine 0.11mg 0% 83% 1.1 times more than QuinoaQuinoa
Phenylalanine 0.32mg 0% 82% 2.1 times less than EggEgg
Valine 0.31mg 0% 83% 6.5 times less than Soybean rawSoybean raw
Histidine 0.15mg 0% 82% 5 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.16g N/A 83% 56.8 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 313
% Daily Value*
6%
Total Fat 4g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
26%
Sodium 601mg
19%
Total Carbohydrate 56g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 13g
Vitamin D 0mcg 0%

Calcium 165mg 17%

Iron 4mg 50%

Potassium 223mg 7%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Wheat Bread nutrition infographic

Wheat Bread nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.