Wholemeal Bread
Wholemeal bread is made from flour that includes the bran and germ of the wheat grain. It offers more fibre, vitamins and minerals than white bread.
| Basis | wholemeal bread, 100 g |
|---|---|
| Food group | Grains |
| Practical portion | 1 thin slice |
| Portion (g) | 28 |
| Energy (kcal/100 g) | 250 |
| Protein (g/100 g) | 12.5 |
| Carbohydrate (g/100 g) | 42.0 |
| Fat (g/100 g) | 3.4 |
| Fibre (g/100 g) | 6.5 |
| Notable nutrients |
|
| Storage | In a cloth at room temperature for a few days; slice and freeze for longer storage. |
| Food safety | Contains gluten; throw away the whole loaf if it is mouldy, as cutting off the mouldy part is not enough. |
Nutrition profile
100 g of wholemeal bread contains roughly 250 kcal, 12 g of protein and 6–7 g of fibre; a thin slice weighs about 25–30 g. The values are approximate averages that vary from brand to brand. The main difference from white bread lies in the fibre, magnesium, zinc and B vitamins that come with keeping the bran and germ of the grain.
What to look for on the label
Not every dark loaf is wholegrain; in some products the colour comes from ingredients such as molasses or caramel. Seeing "wholemeal flour" first in the ingredients list is the most reliable sign. A label saying "with bran" can mean that bran was added back to white flour, which is not the same as flour milled from the whole grain. The fibre figure can be compared on the label.
Storage and the question of mould
Bread stays fresh for a few days at room temperature in a cloth or paper wrapping. The fridge speeds up the starch changes that make bread go stale, so it is not recommended in the short term. The best way to keep bread longer is to slice it and freeze it; the slices thaw quickly in a toaster or at room temperature. In mouldy bread the mould may not be limited to the visible part, so throwing away the whole loaf is the safest thing to do.
Related terms: Bulgur, Rolled Oats, Magnesium