Whole wheat bread nutrition labels: Whole wheat bread is an excellent food to eat to be healthy. It’s full of good stuff that your body needs. The people who know a lot about food, like the USDA, say we should eat lots of whole grains.
They use every part of the wheat seed when making whole wheat bread. This means you get lots of nutrients like fiber, which helps your digestion; iron, which keeps your blood healthy; and potassium, which is good for your heart. Because they use whole wheat seeds, this bread is yummy and perfect for you.
When looking at the ingredients of nutrition labels, the key thing to search for is the type of flour used. The first ingredient should ideally be “whole wheat flour” or “100% whole grain wheat flour.” This indicates that the bread is produced from the wheat kernel, which has more nutrients and fiber than bread from refined wheat flour.
Other common ingredients in whole wheat bread include water, yeast, and salt. Bread may also contain sweeteners (like honey, sugar, or molasses) to add flavor and preservatives to extend shelf life. Some brands add fiber, nuts, or seeds (such as flaxseed, sunflower seeds, or oats) to enhance nutritional value.
What is whole wheat bread?
Whole wheat bread is made from flour that uses the entire wheat kernel. That means it’s got more nutrients than white bread, which is made from just part of the wheat.
Whole Wheat Bread Nutrition Labels
The nutrition facts label for a whole wheat bread loaf. Here’s a summary of the nutritional information provided by the USDA:
- Serving Size: 1 unit (This would typically mean 1 slice of bread, but it’s always good to check the packaging to be sure.)
- Calories: 60 – 80 calories per serving, which is a moderate amount for bread.
- Total Fat: 0.5 grams, which is quite low. It includes:
- Saturated Fat: 0g
- Trans Fat: 0g
- Polyunsaturated Fat: 100g (This value seems to be a typo; typically, you might expect to see a value much less than the total fat content)
- Monounsaturated Fat: 100g (This is also likely a typo; same as above)
- Cholesterol: 0mg, indicating that the bread is cholesterol-free.
- Sodium: 110- 170mg, which is relatively low for bread and shows it’s not very high in salt.
- Total Carbohydrate: 11 – 20grams per serving, which is moderate for bread and includes:
- Dietary Fiber: 2g, providing about 4% of the daily value, which is beneficial for digestion.
- Sugars: -1g (This is likely a misprint or error; sugars cannot be a negative number.)
- Sugar Alcohol: 100g (This is also likely a misprint; sugar alcohols are typically used as sweeteners and the quantity here is unrealistic.)
- Protein: 5g, a good amount for one slice of bread, contributing to muscle repair and growth.
- Calcium: 50 – 9.03mg, but the unit is missing (it’s usually milligrams). It shows a contribution of 0.038% to the daily value, which seems very low and is likely a typographical error.
- Potassium: 95mg
- Iron: 1mg
- Sugars: 4g
- Fiber: 3g
The percentages listed next to some nutrients represent the Daily Value (DV) percentages based on a 2,000-calorie diet. This label tells us how much a nutrient in a serving of food contributes to a daily diet.
Choosing whole wheat bread over white bread can have several health benefits, including:
Good for Your Tummy
Whole wheat bread has special fiber that doesn’t melt in water. This fiber keeps your digestion running smoothly, which means no tummy troubles. It also helps the good bugs in your gut, which makes your body stronger.
Keeps You from Getting Sick
Some really smart people looked at a bunch of studies and found that eating lots of whole grains like whole wheat bread might help keep you from getting sick in your digestive system.
Makes Your Heart Happy
Eating whole grains is great for your heart. Researchers have found that munching on whole grains can make your heart stronger and lower the chance of heart problems.
Helps to Avoid Stroke
Whole grains can also help you avoid something called a stroke. This is when blood can’t get to your brain properly, and whole grains help stop that from happening.
Protects Against Diabetes
Diabetes is when your body has trouble with sugar. But guess what? Whole wheat bread can help protect you from getting diabetes if you eat it as part of your regular meals.
Helps You Stay Fit
Want to stay in shape? Whole wheat bread can help! It makes you feel full without too many calories, so it’s easier to keep a healthy weight.
Just remember, while whole wheat bread is awesome, you’ve got to eat it as part of a balanced diet. That means eating other healthy foods, too, and getting plenty of playtime and exercise!
If you or someone you know can’t eat wheat, you’re not alone! Many kids and adults have to be careful because eating wheat makes them feel bad. This is called a wheat allergy.
When someone with this allergy eats wheat, they can get a tummy ache, a rash, or even feel really sick. So, they have to stay away from things like whole wheat bread and even tiny bits of wheat in other foods.
But there’s good news! You can still enjoy bread by choosing kinds that don’t have wheat. Try bread made from rye, pumpernickel, or oats. They’re tasty and don’t make people with wheat allergies sick.
Now, some folks have to eat less fiber or fewer carbs. They might not eat a lot of whole wheat bread. And people with celiac disease or who get sick from gluten, which is in wheat, have to say no to whole wheat bread, too.
You’ll find many kinds of bread in the store’s bread aisle. Let’s talk about some types of bread you might see:
Whole Wheat Bread
- Classic: This bread uses all parts of the wheat, so it’s perfect for you.
- Honey: This bread has honey, making it a little sweet.
- White: This is still whole wheat bread but is lighter in color and taste.
Whole Grain Breads
- Multi-Grain: This bread has many different grains like wheat, oats, and barley.
- Millet Bread: Millet is a tiny grain that’s healthy. Bread with millet is soft and a bit sweet.
- Barley Bread: This bread is thick and has a strong taste. It’s very filling.
- Oat Bread: Oat bread is soft and a little sweet.
All these breads are unique in their own way. Try a few to find your favorite!
Storage and Food Safety
When you bring whole wheat bread home from the store, you can keep it on the counter or in a bread box. It stays good for a few days to a week. If you made the bread yourself or it doesn’t have stuff in it to keep it fresh longer, you might want to put it in the fridge if you’re not going to eat it right away.
If you don’t eat bread that fast, you can freeze it. In the freezer, it stays good for about three months. When you’re ready to eat it, just let it thaw or toast it to make it yummy again.
Always wrap your bread well to keep it fresh. And if you ever see mold, it’s time to throw the bread out. Mold can spread in bread where you can’t see it.
How to Prepare
Preparing whole wheat bread for delicious and nutritious meals is easy and fun! Here’s how you can get creative with whole wheat bread and make a variety of tasty dishes:
- Veggie Delight: Spread your favorite hummus on two slices of whole wheat bread. Add lettuce, tomato, cucumber, and any other veggies you love.
- Turkey and Cheese: Layer slices of turkey and your choice of cheese. Add some spinach and a little mustard for an extra kick.
- Simple Avocado Toast: Mash up an avocado and spread it on toasted whole wheat bread. For an extra boost, add a squeeze of lemon juice.
- Egg and Avocado Toast: After spreading mashed avocado on your toast, top it with a fried or poached egg.
Peanut Butter and Jelly
- Healthier PB&J: Use natural peanut butter and a low-sugar jelly or fresh slices of strawberries on whole wheat bread for a twist on this classic sandwich.
- Homemade Garlic Bread: Mix softened butter with minced garlic, parsley, and a little salt. Spread on whole wheat bread and toast until golden.
- DIY Bread Crumbs: Toast whole wheat bread until it’s very dry. Then, pulse it in a blender or food processor until you have fine crumbs. Season with herbs and use it to coat chicken before baking or sprinkle over casseroles for a crunchy topping.
- Cinnamon Sugar Toast: Mix a little cinnamon and sugar (use sparingly for a healthier option). Spread a thin layer of butter on your whole wheat bread, sprinkle the cinnamon sugar on top, and toast it.
- Cheese Toast: Sprinkle grated cheese on whole wheat bread and grill or toast it until the cheese is bubbly and golden. Add some sliced tomatoes or a sprinkle of oregano for extra flavor.
With whole wheat bread, the possibilities are endless. Enjoy experimenting with different toppings and fillings to discover your favorite combinations!
FAQs About Whole Wheat Bread
Can anyone eat whole wheat bread?
Most people can, but if you have a wheat allergy or celiac disease, you can’t eat it because it will make you sick. There are other breads you can try, like rye or oat bread!
How do you keep whole wheat bread fresh?
Keep it in a cool, dry place, like a bread box on your counter. If you won’t eat it right away, you can keep it in the fridge or even freeze it.
What can you make with whole wheat bread?
Lots of things! Sandwiches, toast with toppings like avocado or hummus, and you can even use it to make bread crumbs for recipes.
Does whole wheat bread have sugar?
Some might have a little sugar or honey to make it taste better, but not as much as some other kinds of bread.
Is whole wheat bread low in carbs?
It has carbs, but they’re good for you and give you energy. If you’re watching your carbs, just check how much is in each slice.
Is whole wheat bread the same as whole grain bread?
Not always. Whole wheat bread is made just from wheat. Whole grain bread can have other grains in it too, like oats or barley.