Bread, wheat or cracked wheat
Common food
Photo: Wikipedia
Wheat bread, whether made from whole wheat flour or cracked wheat, offers a hearty, slightly nutty flavor with a chewy, substantial texture. Nutritionally, it's a solid source of complex carbohydrates and plant-based protein, providing sustained energy. Its moderate fiber and sugar content make it a balanced staple for many diets.
Calorie split: 16% protein · 70% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, toasty aroma and satisfying chew, making it the perfect canvas for everything from avocado toast to a classic sandwich. Its cultural ubiquity means it's a familiar, reliable staple across countless cuisines and meals.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood sugar spikes if consumed in large amounts, especially for those with insulin sensitivity. To counteract this, pair it with protein (like eggs or nut butter) or healthy fats (like avocado) to slow digestion, and opt for whole-grain varieties with higher fiber. Additionally, wheat is a common allergen (gluten), so individuals with celiac disease or gluten intolerance should avoid it or seek certified gluten-free options.
Key benefits
- Provides sustained energy from complex carbohydrates.
- Good source of plant-based protein (10.67g per 100g).
- Contains dietary fiber for digestive health.
- Versatile base for meals and snacks.
- Often enriched with B vitamins and iron.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The earliest known bread-making dates back over 14,000 years to a site in modern-day Jordan, where flatbreads were baked on hot stones.
Full nutrition (USDA data · scales with serving)
| Water | 35.3 g |
| Energy | 274 kcal |
| Protein | 10.7 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 47.5 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 5.7 g |
| Calcium, Ca | 125 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 129 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 450 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 28.8 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.25 mg |
| Niacin | 5.6 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 85.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 65.0 ug |
| Folate, DFE | 99.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 44.0 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.70 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.58 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.16 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)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
Is wheat bread healthier than white bread?
Generally, yes. Whole wheat or cracked wheat bread retains more fiber, vitamins, and minerals than refined white bread, which can help with digestion and blood sugar control.
Can I eat wheat bread if I'm trying to lose weight?
Yes, in moderation. Its fiber and protein can help you feel full, but portion control is key due to its calorie density (274 kcal per 100g).
What's the difference between wheat bread and whole wheat bread?
Wheat bread may contain a mix of refined and whole wheat flour, while whole wheat bread is made entirely from whole wheat flour, offering more fiber and nutrients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.74 kcal/g · 16% calories from protein · 4.0 g fiber · 5.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.