Bread, multi-grain (includes whole-grain)
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
75
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 49 (65.4%) |
| Protein | 15 (20.2%) |
| Fat | 11 (14.4%) |
| Total | 75 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 12 (43.3%) |
| Water | 10 (36.9%) |
| Protein | 3.8 (13.4%) |
| Fat | 1.2 (4.2%) |
| Ash | 0.6 (2.1%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contains various whole grains like wheat, oats, rye which provide important vitamins, minerals, antioxidants
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Whole grains have been shown to reduce risk of heart disease and type 2 diabetes
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Multi-grain bread is a good source of selenium, manganese and phosphorus
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Eating whole grains as part of a healthy diet may help with weight management
Risks
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High in calories if consumed in large quantities. Multi-grain breads are still bread and a slice can contain 70-100 calories
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May contain added sugars or other unhealthy ingredients like high fructose corn syrup depending on the brand. Check nutrition label for sugar content
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Whole grains provide fiber but fiber content can vary significantly between brands. Fiber content should be at least 2g or more per slice
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Gluten content if consumed by those with celiac disease or gluten sensitivity. Check ingredients for gluten-free verification
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Sodium levels vary but can be high depending on brand. Limit intake if on a low-sodium diet
Additional Information
Bread, multi-grain (includes whole-grain), is a popular food item that offers several nutritional benefits. It is typically made from a combination of different grains, including whole grains, which provide a range of essential nutrients. However, it is important to note that the nutritional content can vary depending on the specific brand and recipe used.
One of the primary attributes of multi-grain bread is its inclusion of whole grains. Whole grains are rich in dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and promotes a feeling of fullness, aiding in weight management. Additionally, the fiber in whole grains has been linked to a reduced risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Multi-grain bread also contains a variety of vitamins and minerals. Whole grains are a good source of B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins play crucial roles in energy production, metabolism, and the formation of red blood cells. Additionally, whole grains provide minerals like magnesium, selenium, and manganese, which are involved in various bodily functions, including bone health, antioxidant defense, and enzyme activity.
Furthermore, multi-grain bread may offer a diverse range of phytochemicals. Phytochemicals are natural compounds found in plant-based foods that have been associated with numerous health benefits. Different grains used in multi-grain bread, such as wheat, oats, barley, and rye, contain various phytochemicals, including antioxidants. Antioxidants help protect the body's cells from damage caused by harmful free radicals, reducing the risk of chronic diseases and promoting overall health.
While multi-grain bread has several nutritional benefits, it is important to be aware of potential risks. One potential concern is the presence of added sugars. Some commercially available multi-grain bread may contain added sugars to enhance flavor. Excessive consumption of added sugars can contribute to weight gain, tooth decay, and an increased risk of chronic diseases such as type 2 diabetes and heart disease. Therefore, it is advisable to choose bread with minimal or no added sugars.
Another consideration is the presence of refined grains in some multi-grain bread products. While whole grains offer numerous health benefits, refined grains have had the bran and germ removed, resulting in a loss of fiber, vitamins, and minerals. Some multi-grain bread may contain a mix of whole grains and refined grains. Therefore, it is important to read the ingredient list and choose bread that predominantly contains whole grains.
In conclusion, multi-grain bread, including whole-grain varieties, provides several nutritional benefits. It is a good source of dietary fiber, vitamins, minerals, and phytochemicals. Regular consumption of multi-grain bread can support a healthy digestive system, reduce the risk of chronic diseases, and contribute to overall well-being. However, it is crucial to be mindful of added sugars and the presence of refined grains in some products. Opting for bread with minimal added sugars and predominantly whole grains ensures the maximum nutritional benefits from this food item.