Bread, wheat
FDC 172686slice (29 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 46 · +6 vs Baked goods medianWheat bread scores 46 of 100 (Fair band), a rank of 18 of 60 in Baked goods, just above the category median of 40. A single slice carries a notably strong spread for a bread: 21% DV protein and 20% DV iron, both excellent tier, plus 14% DV fiber and 10% DV calcium.
It's the everyday sandwich and toast bread, with a standard 29 gram slice fitting into most meals without much thought. It is high in sodium at 473 mg per 100 grams, so anyone tracking salt intake may want to factor in two slices per sandwich rather than treating it as a minor addition.
See how this score is calculated, build a plate around bread, wheat, 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 | 274 kcal | 14% |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 473 mg | 21% |
| Carbohydrate | 48 g | 17% |
| Dietary fiber | 4 g | 14% |
| Sugars | 5.7 g | |
| Protein | 11 g | 21% |
| Potassium | 141 mg | 3% |
| Calcium | 125 mg | 10% |
| Iron | 3.6 mg | 20% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | 4% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 137 mg | 6% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | 1.7 g | |
| Protein | 3.1 g | 6% |
| Potassium | 41 mg | 1% |
| Calcium | 36 mg | 3% |
| Iron | 1 mg | 6% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0.06 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172686Original 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.
Bread, oat branDensity 47 vs 46Cracker, mealDensity 47 vs 46English muffins, whole grain whiteDensity 48 vs 46Original analysis by NutriVerdict
In the kitchen and how to use it
Wheat bread is an everyday sandwich loaf, used for toast, sandwiches, and grilled cheese, with a softer crumb than heartier whole-grain loaves but more structure and flavor than plain white bread. It works well with almost any filling, from deli meat and cheese to peanut butter and jam, and toasts evenly for breakfast with butter or eggs, or as the base for a grilled cheese with a crisp, golden exterior. Its slightly nutty flavor and closed, even crumb make it a versatile everyday choice rather than a specialty bread, and its softer structure makes it easy to fold or roll for wraps and pinwheels.
Store it at room temperature in its bag for about a week, or freeze slices for longer keeping and toast them straight from frozen. Per 100 g, wheat bread provides 10.7 g of protein (21% DV) and 4 g of fiber (14% DV), along with 20% DV iron and 10% DV calcium, making an ordinary sandwich a meaningful source of several nutrients without any special preparation. At 274 calories per 100 g, with 5.73 g of sugar and 473 mg of sodium, it's a fairly calorie-dense bread, so portion size matters if building a lighter lunch, and a single slice weighs about 29 g.
Frequently asked questions about bread, wheat
How many calories are in wheat bread?
Wheat bread has 274 calories per 100 g, with 47.5 g of carbohydrate and 4.53 g of fat.
Is wheat bread a good source of iron?
Yes, it provides 20% of the Daily Value for iron per 100 g, along with 10.7 g of protein.
How should wheat bread be stored?
Keep it at room temperature in its bag for about a week, or freeze slices and toast them straight from the freezer.