Source: USDA FoodData Central · Commercially Prepared · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 2.0mg | 87% | |
| Selenium | 26.2µg | 48% | |
| Thiamine (B1) | 0.35mg | 29% | |
| Niacin (B3) | 3.8mg | 24% | |
| Magnesium | 76mg | 18% | |
| Zinc | 1.76mg | 16% | |
| Iron | 2.5mg | 14% | |
| Vitamin B6 | 0.18mg | 11% | |
| Potassium | 248mg | 5% | |
| Phosphorus | 199mg | 16% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Net carbs: 34.4g/100g. GI ~69 (vs 75 white bread). Check labels — look for '100% whole wheat' as first ingredient. Multigrain or 'wheat' bread may be predominantly white flour.
6.9g fiber per 100g (25% DV) vs 2.7g in white bread. Each slice contributes ~2g — 7% of daily recommendation. Mix of soluble (lowers cholesterol, feeds gut bacteria) and insoluble (regularity, colon cancer risk reduction). Large studies link high whole grain fiber to 16-24% lower all-cause mortality.
A 2016 meta-analysis of 45 prospective studies found each daily 28g serving of whole grains associated with 9% lower CVD risk and 17% lower cancer mortality. Harvard Nurses' Health Study: women eating 2.5+ whole grain servings daily had 30% lower heart disease risk than refined grain eaters.
76mg magnesium per 100g (18% DV) — approximately 3× the amount in white bread. Regular whole grain consumption is one of the most practical strategies for improving magnesium intake. Research links adequate magnesium to associated with cardiovascular health in research, reduced type 2 diabetes risk, and improved sleep.
Multiple large Evidence suggests replacing refined with whole grains reduces type 2 diabetes risk 20-30%. Harvard: women eating 2+ whole grain bread servings daily had 40% lower type 2 diabetes risk. Mechanisms include lower GI, fiber improving insulin sensitivity, and magnesium's role in insulin receptor function.
Nutrition values from USDA FoodData Central. Not medical advice.