Multi-Grain Bread (Including Whole Grains) – Nutritional Breakdown
Multi-grain bread, often celebrated for its rich texture and wholesome flavor, is a popular choice for those seeking a nutritious and hearty bread option. This bread typically contains a blend of various grains such as wheat, barley, oats, and rye, alongside whole grains that provide additional fiber and essential nutrients. Below is a detailed nutritional breakdown, showcasing the benefits of multi-grain bread.
Ingredients and Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 265 kcal |
| Protein | 13.36 g |
| Fat | 4.23 g |
| Saturated Fat | 0.872 g |
| Carbohydrates | 43.34 g |
| Fiber | 7.4 g |
| Sugar | 6.39 g |
| Calcium | 103 mg |
| Iron | 2.5 mg |
| Magnesium | 78 mg |
| Phosphorus | 228 mg |
| Potassium | 230 mg |
| Sodium | 381 mg |
| Zinc | 1.7 mg |
| Copper | 0.282 mcg |
| Manganese | 2.025 mg |
| Selenium | 32.9 mcg |
| Vitamin C | 0.1 mg |
| Thiamin (Vitamin B1) | 0.279 mg |
| Riboflavin (Vitamin B2) | 0.131 mg |
| Niacin (Vitamin B3) | 4.042 mg |
| Vitamin B6 | 0.263 mg |
| Folate (Vitamin B9) | 75.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.37 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Multi-grain bread may contain wheat, gluten, and possibly other grains like barley and oats, depending on the recipe. It may also contain traces of sesame or other nuts if processed in facilities handling these allergens. Always check ingredient labels for specific allergen information, especially if you have food sensitivities or allergies.
Dietary Preferences:
- Suitable for Vegetarians and Vegans: Multi-grain bread is typically made without animal-derived products, making it an excellent option for those following a plant-based diet.
- High in Fiber: This bread is a good source of dietary fiber, which supports digestive health and promotes satiety.
- Source of Whole Grains: With its inclusion of whole grains, multi-grain bread offers a variety of essential nutrients, such as magnesium, iron, and B-vitamins.
- Low in Saturated Fat: This bread has a relatively low amount of saturated fat, making it a heart-healthy choice when consumed in moderation.
Health Benefits:
- Rich in Protein: At 13.36 grams of protein per 100 grams, this bread provides a solid protein boost, supporting muscle repair and overall body function.
- Packed with Fiber: With 7.4 grams of fiber per 100 grams, multi-grain bread aids in digestion, supports gut health, and helps maintain steady blood sugar levels.
- Good Source of Minerals: Multi-grain bread contains significant amounts of essential minerals like calcium, iron, magnesium, and potassium, all of which are vital for maintaining bone, heart, and overall health.
- Vitamins and Antioxidants: It provides important B-vitamins, including thiamine, riboflavin, and niacin, which are essential for energy production and healthy skin. The small amounts of vitamin E and selenium contribute to antioxidant protection, helping to protect cells from oxidative stress.
Culinary Advice:
Multi-grain bread’s nutty and hearty flavor makes it an ideal choice for a variety of meals. It pairs beautifully with avocado, hummus, or your favorite sandwich fillings. It can also be enjoyed as a simple side to soups or salads, or toasted for a crunchy breakfast option with peanut butter or almond spread. This bread is also great for making toast, offering a satisfying and nutritious base for both sweet and savory toppings.
Conclusion:
Multi-grain bread is a nutrient-dense choice that not only supports digestive health with its high fiber content but also provides a broad range of essential vitamins and minerals. With its hearty flavor and versatility in the kitchen, it makes an excellent addition to your daily meals, whether as part of a wholesome sandwich or simply enjoyed with a dollop of your favorite spread. Keep in mind the potential allergens and dietary restrictions, and always check the packaging if you are purchasing pre-made bread.
