Whole Wheat Bread: Nutritional Information and Benefits
Whole wheat bread is a wholesome, nutritious choice that provides a rich source of dietary fiber, essential vitamins, and minerals. Perfect for those looking for a heartier, more nourishing alternative to white bread, whole wheat bread offers several health benefits. Below is a detailed breakdown of the key nutritional components found in a typical serving of whole wheat bread.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 278.0 kcal |
| Protein (g) | 8.4 g |
| Total Fat (g) | 5.4 g |
| Saturated Fats (g) | 0.796 g |
| Carbohydrates (g) | 51.4 g |
| Dietary Fiber (g) | 6.0 g |
| Sugar (g) | 3.84 g |
| Calcium (mg) | 33.0 mg |
| Iron (mg) | 3.1 mg |
| Magnesium (mg) | 81.0 mg |
| Phosphorus (mg) | 187.0 mg |
| Potassium (mg) | 314.0 mg |
| Sodium (mg) | 346.0 mg |
| Zinc (mg) | 1.5 mg |
| Copper (mcg) | 0.253 mcg |
| Manganese (mg) | 1.881 mg |
| Selenium (mcg) | 38.6 mcg |
| Vitamin C (mg) | 0.0 mg |
| Thiamin (mg) | 0.303 mg |
| Riboflavin (mg) | 0.227 mg |
| Niacin (mg) | 3.985 mg |
| Vitamin B6 (mg) | 0.199 mg |
| Folate (mcg) | 47.0 mcg |
| Vitamin B12 (mcg) | 0.0 mcg |
| Vitamin A (mcg) | 0.0 mcg |
| Vitamin E (mg) | 0.76 mg |
| Vitamin D2 (mcg) | 0.0 mcg |
Allergen Information
Whole wheat bread typically contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivities. It may also contain trace amounts of soy or dairy, depending on the recipe and preparation method. Always check the ingredient label or inquire about preparation methods if you have specific allergies.
Dietary Preferences
Whole wheat bread is suitable for individuals following a plant-based diet, as it is vegan-friendly when made without dairy or eggs. It is also an excellent choice for those seeking higher fiber content and those managing their cholesterol, as the fiber in whole wheat bread helps promote digestive health and maintain heart health.
Health Benefits
Whole wheat bread stands out as a great source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. It is also rich in essential minerals like magnesium, iron, and phosphorus, which contribute to bone health, energy production, and overall well-being. The presence of manganese and zinc further boosts its antioxidant capacity, promoting immune health.
Conclusion
Whole wheat bread is an excellent addition to a balanced diet, offering a combination of nutrition and flavor. Rich in fiber, essential vitamins, and minerals, it supports overall health and well-being. Whether used for sandwiches or served as a side, whole wheat bread provides a more nutritious alternative to refined white bread.
