Bread Wheat – Nutritional Information
Bread wheat is a staple grain widely used in various culinary applications, particularly in the production of bread, pastries, and other baked goods. Rich in essential nutrients and providing significant energy, bread wheat offers numerous health benefits when incorporated into a balanced diet.
Nutritional Breakdown of Bread Wheat (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 274.0 kcal |
| Protein | 10.67 g |
| Total Fat | 4.53 g |
| Saturated Fats | 0.697 g |
| Carbohydrates | 47.54 g |
| Fiber | 4.0 g |
| Sugar | 5.73 g |
| Calcium | 125.0 mg |
| Iron | 3.6 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 129.0 mg |
| Potassium | 141.0 mg |
| Sodium | 473.0 mg |
| Zinc | 1.04 mg |
| Copper | 0.148 mcg |
| Manganese | 1.026 mg |
| Selenium | 28.8 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (B1) | 0.411 mg |
| Riboflavin (B2) | 0.252 mg |
| Niacin (B3) | 5.59 mg |
| Vitamin B6 | 0.111 mg |
| Folate (B9) | 65.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Bread Wheat:
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High in Energy: Bread wheat is a rich source of carbohydrates, providing 274 kcal per 100g, making it an excellent energy source for active individuals.
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Protein Source: With 10.67 g of protein per 100g, it contributes to muscle repair and growth, making it a valuable food for those looking to maintain or build lean muscle mass.
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Rich in Fiber: At 4.0 g of dietary fiber, bread wheat promotes digestive health and can help regulate blood sugar levels.
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Micronutrient Rich: Bread wheat contains essential minerals such as calcium (125 mg), iron (3.6 mg), and magnesium (41 mg), which support bone health, oxygen transport, and muscle function, respectively.
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Vitamins for Health: Bread wheat offers several B-vitamins, including thiamin, riboflavin, niacin, and folate, which play a crucial role in energy metabolism and overall well-being.
Allergen Information:
- Bread wheat is a common allergen as it contains gluten, which can cause adverse reactions in individuals with celiac disease or non-celiac gluten sensitivity. It is important for those with gluten-related disorders to avoid wheat-based products.
Dietary Preferences:
- Vegetarian: Bread wheat is suitable for vegetarian diets, providing a plant-based source of protein.
- Vegan: As a plant-derived ingredient, bread wheat is also appropriate for vegan diets.
- Gluten-Free: Not suitable for gluten-free diets, as it contains gluten.
Cooking Advice:
When using bread wheat in cooking or baking, it is essential to note that the texture and consistency of dishes may vary depending on the type of wheat used (e.g., whole wheat vs. refined wheat). Whole wheat retains more of the grain’s natural nutrients, including fiber and essential minerals, while refined wheat may have a lighter texture but fewer nutritional benefits.
Conclusion:
Bread wheat is a versatile and nutrient-dense ingredient that plays a significant role in the culinary world. Whether used in baking or other savory dishes, it provides essential nutrients, including protein, fiber, and a variety of vitamins and minerals. However, due to its gluten content, it is not suitable for those with gluten sensitivities. When included in a balanced diet, bread wheat can support energy levels, digestive health, and overall nutrition.
