Bread, whole wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and nutritious bread made from whole wheat flour, known for its dense texture, rich flavor, and higher fiber content.
Per 100g reference serving, Bread, whole wheat provides 254 kcal of energy, 12.3g protein (19% of calories), 43.1g total carbohydrates (68% of calories, including 6g dietary fiber and 4.41g sugars), and 3.55g total fat (13% of calories).
Vitamins Profile in Bread, whole wheat (Per 100g)
Track how Bread, whole wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.54 mg | 3.6% DV |
| Vitamin K (Phylloquinone) | 7.8 µg | 6.5% DV |
| Vitamin B1 (Thiamin) | 0.391 mg | 32.6% DV |
| Vitamin B2 (Riboflavin) | 0.166 mg | 12.8% DV |
| Vitamin B3 (Niacin) | 4.43 mg | 27.7% DV |
| Vitamin B6 (Pyridoxine) | 0.216 mg | 12.7% DV |
| Total Folate (Vitamin B9) | 42 µg | 10.5% DV |
| Folate (Dietary Folate Equivalents) | 42 µg | 10.5% DV |
| Natural Food Folate | 42 µg | 10.5% DV |
| Choline | 27.2 mg | 4.9% DV |
| Beta-Carotene | 2 µg | 0.1% DV |
| Lutein + Zeaxanthin | 87 µg | 0.9% DV |
Minerals & Electrolytes in Bread, whole wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.56 mg | 14.2% DV |
| Calcium (Ca) | 163 mg | 12.5% DV |
| Magnesium (Mg) | 77 mg | 18.3% DV |
| Potassium (K) | 250 mg | 5.3% DV |
| Zinc (Zn) | 1.76 mg | 16% DV |
| Selenium (Se) | 25.8 µg | 46.9% DV |
| Phosphorus (P) | 212 mg | 17% DV |
| Copper (Cu) | 0.226 mg | 25.1% DV |
| Sodium (Na) | 430 mg | 18.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.141 g | 8.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.46 g | 10.4% DV |
| Monounsaturated Fat (MUFA) | 0.616 g | 2.1% DV |
| Polyunsaturated Fat (PUFA) | 1.61 g | 8.1% DV |
| Saturated Fat (SFA) | 0.732 g | 3.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Bread, whole wheat contains 254 calories (kcal), 12.3g of protein, 43.1g of carbohydrates (6g fiber, 4.41g total sugars), and 3.55g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Bread, whole wheat has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 4.5 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Bread, whole wheat: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Bread, whole wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.