Bread, cracked-wheat
Whole food · Baked Products
Photo: Wikipedia
Cracked-wheat bread is a hearty, rustic loaf made with coarsely milled whole wheat kernels, giving it a distinctive chewy texture and a nutty, earthy flavor. Its visible flecks of bran and germ provide a satisfying crunch and a more complex taste than refined white bread. Nutritionally, it's a solid source of dietary fiber and plant-based protein, supporting sustained energy release.
💚 Why it's loved
People love it for its robust, nutty flavor and satisfyingly chewy texture that holds up well to hearty toppings and fillings. It's a versatile staple in sandwiches, toast, and as a side for soups and stews, often evoking a sense of wholesome, traditional baking.
⚠️ Watch-outs & how to enjoy it better
Its dense, chewy texture can be tough for some, and the high fiber content may cause digestive discomfort if introduced too quickly. Those monitoring blood sugar should be mindful, as the carbohydrate content is significant. Tip: Pair it with protein (like eggs or cheese) or healthy fats (like avocado) to help moderate blood sugar response and enhance satiety.
Key benefits
- High in dietary fiber for digestive health.
- Good source of plant-based protein.
- Provides complex carbohydrates for steady energy.
- Contains whole-grain nutrients like B vitamins and minerals.
- Low in fat and has no added sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cracked' in cracked wheat refers to the whole wheat berries that have been steamed and then passed through rollers to break them into coarse, irregular pieces, which are then added to the dough.
Full nutrition (scales with serving)
| Water | 35.8 g |
| Energy | 260 kcal |
| Energy | 1088 kj |
| Protein | 8.7 g |
| Total lipid (fat) | 3.9 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 49.5 g |
| Fiber, total dietary | 5.5 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 52.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 538 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.22 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 25.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.7 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 61.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 76.0 ug |
| Vitamin B-12 | 0.02 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.92 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.26 g |
| Isoleucine | 0.34 g |
| Leucine | 0.61 g |
| Lysine | 0.24 g |
| Methionine | 0.15 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.25 g |
| Valine | 0.39 g |
| Arginine | 0.35 g |
| Histidine | 0.19 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.43 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.32 g |
| Proline | 0.92 g |
| Serine | 0.42 g |
FAQ
How is cracked-wheat bread different from whole-wheat bread?
Cracked-wheat bread contains visible pieces of cracked wheat kernels for added texture and a nuttier flavor, while standard whole-wheat bread is typically made with a finer whole-wheat flour.
Is cracked-wheat bread gluten-free?
No, it is made from wheat and therefore contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity.
How should I store it to keep it fresh?
Store it in a bread box at room temperature for a few days. For longer storage, slice it and freeze in an airtight bag for up to 3 months.