Wholemeal Bread Nutrition Benefits and Facts

Nutritional summary

Wholemeal bread is consistently associated with a reduced risk of type 2 diabetes, cardiovascular disease, and colorectal cancer . Major health institutions, including the USDA and the WHO, recommend that at least half of all grain intake should come from whole grain or wholemeal varieties .
Wholemeal wheat products are a significant source of dietary fibre and sustainable plant-based protein, which contribute to improved diet quality and nutrient intake .
Regular consumption of whole wheat bread is linked to better weight management and lower all-cause mortality compared to refined grain options .
Early research suggests that whole grain wheat interventions may help protect against hepatic fat (fat accumulation in the liver) in overweight individuals, though more clinical trials are needed to confirm these metabolic effects .

Interesting fact

The term 'wholemeal' refers to the traditional stone-grinding process where the bran, germ, and endosperm are ground together, ensuring no part of the grain is lost during milling.

Standout nutrients

SUPER

SOURCE

Manganese

ACE

SOURCE

Chromium

ELITE

SOURCE

Magnesium

ELITE

SOURCE

Dietary fibre

242

kcal per 100g

Protein9.79g

Fat2.85g

Carbs40.5g

Fiber6.00g

Sugar2.66g

Fat breakdown

Polyunsat1.08g

Monounsat0.56g

Saturated0.65g

Trans0.04g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Wheat has a relatively low carbon footprint compared to animal products and rice.

Confidencehigh

Storage

Airtight Container

3–5 days

Store in a cool, dry place to prevent mold.

Freeze

1–3 months

Slice before freezing for easy portioning.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Perspective: Whole and Refined Grains and Health-Evidence Supporting "Make Half Your Grains Whole" - PubMed

[1]pubmed.ncbi.nlm.nih.gov

Exploring the reporting, intake and recommendations of primary food sources of whole grains globally: a scoping review - PMC

[2]pmc.ncbi.nlm.nih.gov

Health Effects of Whole Grains: A Bibliometric Analysis - PMC

[3]pmc.ncbi.nlm.nih.gov

Whole Grain and Refined Grains: An Examination of US Household Grocery Store Purchases - PMC

[4]pmc.ncbi.nlm.nih.gov

Developing a Standard Definition of Whole-Grain Foods for Dietary Recommendations: Summary Report of a Multidisciplinary Expert Roundtable Discussion - PMC

[6]pmc.ncbi.nlm.nih.gov

Healthy Grains in Healthy Diets: The Contribution of Grain Foods to Diet Quality and Health in the National Health and Nutrition Examination Survey 2017–2023 - PMC

[9]pmc.ncbi.nlm.nih.gov

[Table, ].

[10]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Whole Grain Consumption and Inflammatory Markers: A Systematic Literature Review of Randomized Control Trials - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

19.2

Version

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