Starches and grains
Whole wheat bread
Nutrition facts
Serving: 2 slices (64 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Protein | 7.9 g | |
| Carbs | 27.3 g | |
| Fibre | 3.8 g | 14 % |
| Sugars | 2.8 g | 3 % |
| Fat | 2.2 g | 3 % |
| Saturated fat | 0.5 g | 2 % |
| Sodium | 291 mg | 13 % |
| Manganese | 1 mg | 60 % |
| Selenium | 16 µg | 30 % |
| Thiamin (B1) | 0 mg | 21 % |
| Niacin (B3) | 3 mg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- “Whole wheat bread” is not the same as “multigrain” or “ancient grains”: those terms do not require the flour to be entirely whole wheat, while “100% whole wheat” does. Read the ingredient list, not just the product name.
- The sodium per slice looks modest, but bread is among the leading sources of sodium in the North American diet, not because a slice contains much, but because it is eaten so often.
To mention to a professional
- Wheat is a priority allergen in Canada, distinct from celiac disease; if a reaction has already occurred, consult before eating it again.
Sources
- Bread, whole-wheat, commercially prepared
- USDA FoodData Central, SR Legacy (Bread, whole-wheat, commercially prepared)
- Canadian Food Inspection Agency, Food Labelling and Advertising Guide (naming of whole wheat bread)
- Health Canada, main dietary sources of sodium
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.