Bread, wheat or cracked wheat, toasted
Common food
Photo: Wikipedia
Toasted wheat or cracked wheat bread is a hearty, golden-brown slice with a satisfyingly crisp exterior and a chewy, nutty interior. The toasting process caramelizes its natural sugars, deepening its flavor while providing a solid foundation of complex carbohydrates and plant-based protein. A single 100g serving delivers over 11g of protein and a notable 4.4g of fiber, making it a more substantial choice than many lighter breads.
Calorie split: 16% protein · 70% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, nutty flavor and the satisfying crunch that elevates simple toppings. It's the ultimate versatile canvas, perfect for everything from classic avocado toast to a sturdy base for a loaded sandwich.
⚠️ Watch-outs & how to enjoy it better
As a wheat product, it contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity. Its high carbohydrate content can cause blood sugar spikes, especially when eaten alone. To mitigate this, pair it with protein (like eggs or nut butter) and healthy fats (like avocado or cheese) to slow digestion and create a more balanced meal.
Key benefits
- Provides sustained energy from complex carbohydrates.
- Good source of plant-based protein for muscle maintenance.
- Contains dietary fiber to support digestive health.
- Cracked wheat varieties offer a chewy texture and extra nutrients.
- Toasting can enhance flavor without adding calories.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which gives toasted bread its distinctive brown color and complex flavor, is the same chemical process that creates the savory crust on a seared steak.
Full nutrition (USDA data · scales with serving)
| Water | 28.9 g |
| Energy | 301 kcal |
| Protein | 11.7 g |
| Total lipid (fat) | 5.0 g |
| Carbohydrate, by difference | 52.2 g |
| Fiber, total dietary | 4.4 g |
| Total Sugars | 6.3 g |
| Calcium, Ca | 137 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 495 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 31.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.28 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 79.0 ug |
| Folic acid | 19.0 ug |
| Folate, food | 61.0 ug |
| Folate, DFE | 92.0 ug |
| Choline, total | 20.5 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 | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 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 | 0.48 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.67 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.63 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.18 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 doesn't significantly change the macronutrient profile (calories, carbs, protein). However, it lowers the glycemic index slightly, meaning it may cause a slower rise in blood sugar. The main benefit is enhanced flavor and texture.
Why does toasted bread sometimes taste bitter?
The bitterness can come from the Maillard reaction creating certain compounds, or from the natural tannins in the wheat bran, especially in whole-grain or cracked wheat breads, becoming more pronounced with heat.
Can I freeze toasted bread?
Yes. Toast slices until just lightly browned, let them cool completely, then freeze in a single layer before transferring to a bag. Re-toast directly from frozen for a quick, crisp slice.
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 3.01 kcal/g · 16% calories from protein · 4.4 g fiber · 6.3 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.