Bread, multi-grain (includes whole-grain)
FDC 168013oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · +15 vs Baked goods medianMulti-grain bread scores 55 of 100, a Fair rating that ranks it 8 of 60 in Baked goods, comfortably above the category's median of 40. It's unusually strong on protein for a bread, at 27% DV, and dietary fiber matches closely at 26% DV, with magnesium at 19% DV and iron at 14% DV rounding out a whole-grain-leaning profile.
This is a standard sandwich or toast bread built from a blend of whole grains rather than refined white flour, sliced for everyday use. Sodium runs 381 milligrams per 100 grams, a figure that adds up quickly across a few slices in a sandwich, so it's worth checking the label if sodium intake is a concern.
See how this score is calculated, build a plate around bread, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 265 kcal | 13% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.87 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 381 mg | 17% |
| Carbohydrate | 43 g | 16% |
| Dietary fiber | 7.4 g | 26% |
| Sugars | 6.4 g | |
| Protein | 13 g | 27% |
| Potassium | 230 mg | 5% |
| Calcium | 103 mg | 8% |
| Iron | 2.5 mg | 14% |
| Magnesium | 78 mg | 19% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.37 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | 4% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 107 mg | 5% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 2.1 g | 7% |
| Sugars | 1.8 g | |
| Protein | 3.8 g | 8% |
| Potassium | 64 mg | 1% |
| Calcium | 29 mg | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0.03 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168013Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Muffins, oat branDensity 56 vs 55Bread, rice branDensity 56 vs 55Bread, whole-wheat, commercially prepared, toastedDensity 56 vs 55Original analysis by NutriVerdict
In the kitchen and how to use it
Multi-grain bread combines several whole grains, often including wheat, oats, barley, or flax, giving it a denser crumb and a nuttier, slightly sweet flavor than plain white bread, along with visible seeds or grain flecks in most commercial loaves. It works well toasted with butter or nut butter, layered into hearty sandwiches that can stand up to thick fillings, or served alongside soups and stews where its chew holds up better than softer breads. The texture also makes good croutons or breadcrumbs when it starts to go stale.
Keep a loaf at room temperature in its bag for a few days, or slice and freeze extra portions to toast straight from the freezer, since multi-grain bread with less added preservative can dry out or mold faster than plain white bread. At 265 calories per 100 g, a couple of slices make a reasonable base for a sandwich, and the loaf brings 13.4 g of protein and 27% DV protein alongside 7.4 g of fiber, or 26% DV, making it a more substantial choice than most white bread for building a filling meal.
Frequently asked questions about bread
How many calories are in multi-grain bread?
Multi-grain bread has about 265 calories per 100 g.
Is multi-grain bread a good source of fiber?
Yes, it provides 7.4 g of fiber per 100 g, which is 26% DV, more than most white breads.
How should multi-grain bread be stored?
Keep it at room temperature in its original bag for a few days, or slice and freeze portions to toast directly from frozen.