Bread, wheat, sprouted, toasted
Whole food · Baked Products
Sprouted wheat toast is a hearty, nutty slice of bread made from wheat berries that have been allowed to germinate before milling, then toasted to a satisfying crunch. Its texture is dense and chewy, with a subtly sweet, earthy flavor that stands up well to toppings. Nutritionally, it packs a notable 14.3g of protein per 100g and 5.7g of fiber, making it a more substantial base than standard white toast.
Calorie split: 28% protein · 72% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, nutty flavor and satisfyingly dense texture that doesn't get soggy under toppings. It's a versatile staple for everything from avocado toast to hearty sandwiches, often celebrated in health-conscious and whole-food circles.
⚠️ Watch-outs & how to enjoy it better
Some find the dense, chewy texture too heavy or dry compared to lighter breads. Those with gluten sensitivities or celiac disease must avoid it entirely. To counteract potential dryness, pair it with a healthy fat like avocado or nut butter, or use it as a base for moist toppings like hummus or smoked salmon.
Key benefits
- High in plant-based protein (14.3g per 100g)
- Good source of dietary fiber (5.7g per 100g)
- Contains naturally occurring B vitamins from sprouting
- Lower glycemic impact than many refined breads
- Rich in minerals like iron and magnesium from the whole sprouted grain
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sprouting grains can increase the bioavailability of certain nutrients like iron and zinc by reducing phytic acid, which can inhibit mineral absorption.
Full nutrition (USDA data · scales with serving)
| Water | 46.6 g |
| Energy | 205 kcal |
| Energy | 856 kj |
| Protein | 14.3 g |
| Total lipid (fat) | 0.00 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 36.8 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 71.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 215 mg |
| Sodium, Na | 515 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 32.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 16.2 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 | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 107 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 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 sprouted wheat bread gluten-free?
No, sprouted wheat bread contains gluten from wheat. It is not suitable for those with celiac disease or gluten intolerance.
How does the protein content compare to regular bread?
Sprouted wheat bread typically has more protein (14.3g per 100g) than standard white or whole wheat bread, which often ranges from 8-10g per 100g.
Can I eat this if I'm watching my blood sugar?
While it has a lower glycemic index than refined bread, it still contains carbohydrates. Pairing it with protein or fat (like eggs or avocado) can help moderate blood sugar response.
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 2.05 kcal/g · 28% calories from protein · 5.7 g fiber · 2.9 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: 2.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.