Whole Grain Bread

Name: Whole Grain Bread: Calories & Nutrition Facts
Creator: Leana
License: https://opendatacommons.org/licenses/odbl/1-0/

Whole grain bread is a wholesome choice rich in dietary fiber, which aids digestion and promotes fullness. It provides a notable amount of protein, supporting muscle maintenance and overall nutrition. Essential minerals such as iron, calcium, and magnesium are present, contributing to various bodily functions. With moderate fat and sugar content, it serves as a balanced component of a healthy diet.

Nutri-Score

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Macronutrient distribution

A Serving (30 g) of Whole Grain Bread contains 79 calories, 3.7 g of protein, 13.5 g of carbohydrates, and 1.1 g of fat.

79kcal

Protein: 3.7 g19%
Carbs: 13.5 g68%
Fat: 1.1 g13%

Calorie Burn

How long would it take to burn off 79 calories?

Walking3.5 mph, moderate pace14 min
YogaModerate effort, gentle pace20 min
SwimmingFreestyle, moderate effort10 min
Biking12–14 mph, moderate effort8 min
StairsStair climbing, moderate pace10 min
Running5 mph (12 min/mile)7 min

Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.

Nutritional composition

Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).

Values per Serving (30 g)

Carbohydrates

Carbohydrates13.5 / 313 g(4%)
Dietary Fiber2.1 / 38 g(5%)
Soluble Fiber0.6 g
Insoluble Fiber1.5 g
Total Sugars1.6 g

Fats

Total Fat1.1 / 83 g(1%)
Saturated Fat0.28 / 25 g(1%)
Monounsaturated Fat0.29 g
Polyunsaturated Fat0.56 g
Omega-30.05 g
Omega-60.38 g
Oleic Acid0.22 g
Stearic Acid0.1 g
Linoleic Acid0.5 g
Palmitic Acid0.15 g
Alpha-Linolenic Acid (ALA)0.06 g

Protein

Protein3.7 / 56 g(7%)

Vitamins

Vitamin C0.03 / 90 mg(0%)
Vitamin D2 / 15 ug(13%)
Vitamin E0.11 / 15 mg(1%)
Vitamin K0.42 / 120 ug(0%)
Vitamin B60.06 / 1.3 mg(5%)
Vitamin B120.02 / 2.4 ug(1%)
Thiamin (B1)0.08 / 1.2 mg(7%)
Riboflavin (B2)0.04 / 1.3 mg(3%)
Niacin (B3)1.1 / 16 mg(7%)
Folate15 / 400 ug(4%)
Pantothenic Acid (B5)0.1 / 5 mg(2%)
Choline6.6 / 550 mg(1%)

Minerals

Calcium30.6 / 1,000 mg(3%)
Iron0.72 / 8 mg(9%)
Magnesium23.3 / 420 mg(6%)
Phosphorus67.8 / 700 mg(10%)
Potassium66.8 / 3,400 mg(2%)
Sodium138.2 / 2,300 mg(6%)
Zinc0.52 / 11 mg(5%)
Copper0.08 / 0.9 mg(9%)
Manganese0.6 / 2.3 mg(26%)
Selenium12.1 / 55 ug(22%)

Other

Water11.2 / 3,700 g(0%)

Sources

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