Bread, wholewheat, per 100 g: 252 kcal, 12.5 g protein, 42.7 g carbohydrate, 6 g fibre, 3.5 g fat. Figures are the USDA reference values for “Bread, whole-wheat, commercially prepared”.
At 100 g it reaches the EU threshold to be called a source of manganese, selenium, thiamine (b1), phosphorus. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein20% of the energy in this food is proteinHigh fibre6 g fibre per 100 gLow in saturates0.7 g saturates per 100 gLow sugars4.3 g sugars per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 252 kcal | |
| Protein | 12.5 g | |
| Fat | 3.5 g | |
| of which saturates | 0.722 g | |
| of which monounsaturates | 0.62 g | |
| of which polyunsaturates | 1.59 g | |
| Carbohydrate | 42.7 g | |
| of which sugars | 4.34 g | |
| of which starch | 28.7 g | |
| Fibre | 6 g | |
| Water | 39 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 161 mg | 20.1% |
| Iron | 2.47 mg | 17.6% |
| Magnesium | 75 mg | 20% |
| Phosphorus | 212 mg | 30.3% |
| Potassium | 254 mg | 12.7% |
| Sodium | 455 mg | |
| Zinc | 1.77 mg | 17.7% |
| Copper | 0.227 mg | 22.7% |
| Manganese | 2.17 mg | 109% |
| Selenium | 25.7 µg | 46.7% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 2.66 mg | 22.2% |
| Vitamin K | 7.8 µg | 10.4% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.394 mg | 35.8% |
| Riboflavin (B2) | 0.167 mg | 11.9% |
| Niacin (B3) | 4.44 mg | 27.7% |
| Pantothenic acid (B5) | 0.646 mg | 10.8% |
| Vitamin B6 | 0.215 mg | 15.4% |
| Folate | 42 µg | 21% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese109% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Selenium46.7% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Thiamine (B1)35.8% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
High in Phosphorus30.3% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of Niacin (B3)27.7% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Copper22.7% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Vitamin E22.2% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
Source of Folate21% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Calcium20.1% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
Source of Magnesium20% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
Source of Zinc17.7% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
Source of Iron17.6% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Vitamin B615.4% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
Source of protein19.8% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Bread, whole-wheat, commercially prepared (FDC ID 172688). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.