Toasted Whole Wheat Bread
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 14.5 g | 5% |
| Net Carbohydrates | 12.38 g | 5% |
| Sugars | 1.64 g | 5% |
| Added Sugars | 1.47 g | 3% |
| Dietary Fiber | 2.13 g | 8% |
| Protein | 4.61 g | 9% |
| Total Fat | 1.15 g | 1% |
| Saturated Fat | 0.26 g | 1% |
| Monounsaturated Fat | 0.56 g | - |
| Polyunsaturated Fat | 0.21 g | - |
| Trans Fat | 0.29 g | 100% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0.05 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 160.18 mg | 7% |
| Potassium | 92.42 mg | 2% |
| Calcium | 36.86 mg | 3% |
| Magnesium | 28.07 mg | 7% |
| Iron | 0.84 mg | 5% |
| Zinc | 0.61 mg | 6% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
0%
Vitamin D
0%
Vitamin E
1%
Vitamin K
2%
Vitamin B1
9%
Vitamin B2
6%
Vitamin B3
10%
Vitamin B5
4%
Vitamin B6
4%
Vitamin B7
-
Vitamin B9
4%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
5%
Magnesium
7%
Phosphorus
7%
Potassium
2%
Sodium
7%
Zinc
6%
Copper
21%
Manganese
31%
Selenium
27%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
4%
Isoleucine
5%
Valine
5%
Lysine
2%
Tryptophan
8%
Threonine
4%
Phenylalanine
8%
Methionine
4%
Histidine
4%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 87 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
13 min
Jogging
11 min
Cycling
12 min
Walking
21 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Toasted whole wheat bread, as a whole grain product, is associated with a reduced risk of various health outcomes, including cardiovascular disease and all-cause mortality, according to a systematic review. Its complete kernel composition, rich in dietary fiber, is crucial for improving blood cholesterol levels, aiding blood sugar control, and promoting satiety, as highlighted by the American Heart Association.
1. Get to Know Grains: Why You Need Them, and What to Look for
Source: American Heart Association, 2024
Summary: Whole wheat bread satiety is supported by its dietary fiber content, which helps individuals feel full and satisfied with fewer calories, aiding in weight management as recommended by the American Heart Association.
2. Whole Grain Consumption and Risk of Cardiovascular Disease, Cancer, and All Cause and Cause Specific Mortality: Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.
Source: PubMed
Summary: Whole wheat bread, as a whole grain food, contributes to reduced risks of cardiovascular disease, cancer, and all-cause mortality, consistent with findings on whole grain consumption.
Read More: https://pubmed.ncbi.nlm.nih.gov/27301975/
3. Whole Grain Vs. Whole Wheat: What’S the Difference?
Source: Healthline, 2020
Summary: Whole wheat bread satiety is supported by its whole grain composition, which includes fiber, healthy fats, and essential nutrients, contributing to weight management and overall health benefits as highlighted in a review study.
Read More: https://www.healthline.com/nutrition/whole-grain-vs-whole-wheat
