Whole Wheat Bread
Whole wheat bread offers a solid source of protein along with moderate calories, making it a balanced choice for any meal. It is rich in dietary fiber, which supports digestion and helps keep you feeling full. The bread also provides valuable minerals such as iron, magnesium, and calcium for overall wellness. Low in saturated fats, it’s a smart option for maintaining a healthy diet.
Macronutrient distribution
A Serving (40 g) of Whole Wheat Bread contains 103 calories, 4.5 g of protein, 18 g of carbohydrates, and 1.3 g of fat.
- Protein
- 4.5 g18%
- Carbs
- 18 g71%
- Fat
- 1.3 g12%
of calories
Calorie Burn
How long would it take to burn off 103 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)9 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 (40 g)
Carbohydrates
- Carbohydrates18 / 313 g(6%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber0.8 g
- Insoluble Fiber1.7 g
- Total Sugars1.5 g
Fats
- Total Fat1.3 / 83 g(2%)
- Saturated Fat0.3 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.29 g
- Polyunsaturated Fat0.6 g
- Omega-30.06 g
- Omega-60.54 g
- Oleic Acid0.23 g
- Capric Acid0 g
- Lauric Acid0 g
- Stearic Acid0.12 g
- Linoleic Acid0.54 g
- Myristic Acid0 g
- Palmitic Acid0.18 g
- Alpha-Linolenic Acid (ALA)0.06 g
Protein
- Protein4.5 / 56 g(8%)
Amino Acids
- Lysine0.21 g
- Serine0.21 g
- Valine0.28 g
- Alanine0.24 g
- Cysteine0.07 g
- Proline0.35 g
- Arginine0.35 g
- Histidine0.1 g
- Threonine0.14 g
- Isoleucine0.17 g
- Methionine0.07 g
- Tryptophan0.04 g
- Glutamic Acid1 g
- Aspartic Acid0.35 g
- Phenylalanine0.28 g
- Glycine0.17 g
- Leucine0.35 g
- Tyrosine0.14 g
Vitamins
- Vitamin C0.01 / 90 mg(0%)
- Vitamin D3.5 / 15 ug(23%)
- Vitamin E0.76 / 15 mg(5%)
- Vitamin K2.3 / 120 ug(2%)
- Vitamin B60.06 / 1.3 mg(5%)
- Vitamin B120.02 / 2.4 ug(1%)
- Thiamin (B1)0.12 / 1.2 mg(10%)
- Riboflavin (B2)0.06 / 1.3 mg(4%)
- Niacin (B3)1.5 / 16 mg(9%)
- Folate12 / 400 ug(3%)
- Pantothenic Acid (B5)0.22 / 5 mg(4%)
- Choline10.9 / 550 mg(2%)
Minerals
- Calcium44.4 / 1,000 mg(4%)
- Iron0.96 / 8 mg(12%)
- Magnesium30.4 / 420 mg(7%)
- Phosphorus86.8 / 700 mg(12%)
- Potassium90 / 3,400 mg(3%)
- Sodium211.6 / 2,300 mg(9%)
- Zinc0.7 / 11 mg(6%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.78 / 2.3 mg(34%)
- Selenium14.2 / 55 ug(26%)
Other
- Water15.4 / 3,700 g(0%)
Sources
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