Bread, wheat or cracked wheat, reduced calorie and/or high fiber, toasted
Common food
Photo: Wikipedia
This is a hearty, toasted slice of reduced-calorie or high-fiber wheat bread, often made with cracked wheat for a nutty, robust flavor and a pleasantly chewy, dense texture. Nutritionally, it stands out for its impressive 11.8g of fiber per 100g, which significantly aids digestion and promotes a feeling of fullness. With a solid 9.79g of protein and a low 2.8g of fat, it's a smart, satisfying base for a meal.
Calorie split: 15% protein · 75% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love this bread for its robust, nutty flavor and satisfying chew, which provides a substantial, wholesome foundation for everything from avocado toast to a classic sandwich. It's a versatile staple that bridges the gap between hearty whole-grain nutrition and the comforting, familiar ritual of a toasted slice.
⚠️ Watch-outs & how to enjoy it better
Its dense, chewy texture can be too heavy for those preferring light, airy breads, and the high fiber content may cause digestive discomfort if not consumed with adequate water. To counteract potential blood sugar spikes from the 5.09g of sugar, pair it with protein (like eggs or nut butter) or healthy fats (like avocado or cheese) to slow digestion and stabilize energy levels.
Key benefits
- High in dietary fiber (11.8g per 100g) for digestive health and satiety.
- Good source of plant-based protein (9.79g per 100g).
- Low in fat (2.8g per 100g), making it a heart-healthy choice.
- Provides complex carbohydrates for sustained energy release.
- Toasting enhances texture and can improve digestibility for some.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Toasting bread doesn't just improve its flavor and texture; it also lowers its glycemic index, meaning it causes a slower, more gradual rise in blood sugar compared to untoasted bread.
Full nutrition (USDA data · scales with serving)
| Water | 36.2 g |
| Energy | 228 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 49.4 g |
| Fiber, total dietary | 11.8 g |
| Total Sugars | 5.1 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 162 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 511 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.39 mg |
| Selenium, Se | 25.7 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.33 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 88.0 ug |
| Folic acid | 55.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 127 ug |
| Choline, total | 18.0 mg |
| Vitamin B-12 | 0.30 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 | 40.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 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 | 0.01 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.63 g |
| PUFA 18:3 | 0.04 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 toasted bread healthier than untoasted bread?
Toasting can lower the glycemic index slightly and may make certain nutrients more accessible, but the overall nutritional profile remains similar. The main difference is in texture and flavor.
Why is this bread high in fiber?
It is made with whole wheat flour or cracked wheat, which retains the bran and germ of the wheat kernel, providing significant dietary fiber.
Can I use this bread for making sandwiches?
Absolutely. Its sturdy texture makes it excellent for holding fillings without becoming soggy, especially when toasted.
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 2.28 kcal/g · 17% calories from protein · 11.8 g fiber · 5.1 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: 4.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.