Whole Wheat Bread Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories247

Total Fat3.4g

Saturated Fat0.7g

Total Carbs41.3g

Fiber7.0g

Sugars5.5g

Protein13.0g

Macro Breakdown

Protein13.0g (21%)

Carbs41.3g (67%)

Fat3.4g (12%)

Glycemic Impact

Glycemic Index	72 (High)
Glycemic Load	9
Insulin Index	96

Health Scores (0-10)

6.0

Metabolic

6.5

Inflammation

6.0

Hormonal

7.0

Gut Health

5.5

Skin Health

5.5

Brain Health

6.0

Bone Health

5.5

Sleep

5.5

Exercise

6.5

Longevity

5.0

Detox

5.5

Immunity

6.0

Pral

7.0

Satiety

6.0

Nutrient Density

5.0

Bioavailability

6.0

Electrolyte

6.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	247.0 kcal	12% DV
Protein	13.0 g	26% DV
Carbohydrate	41.3 g	15% DV
Fiber	7.0 g	25% DV
Calcium	161.0 mg	12% DV
Iron	2.5 mg	14% DV
Magnesium	75.0 mg	18% DV
Phosphorus	212.0 mg	17% DV
Potassium	250.0 mg	5% DV
Zinc	1.8 mg	16% DV
Selenium	37.0 µg	67% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.141g
Threonine	0.377g
Isoleucine	0.467g
Leucine	0.847g
Lysine	0.377g
Methionine	0.211g
Phenylalanine	0.608g
Valine	0.567g
Histidine	0.299g

Compare Whole Wheat Bread With...

Brown Rice (Cooked)
123 cal Oats
389 cal Quinoa (Cooked)
120 cal White Rice (Cooked)
130 cal Pasta (Cooked)
131 cal

Health Condition Relevance

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (16% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (18% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Selenium → T3 (active thyroid), Testosterone (67% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

🧬 Fiber → Estrogen, Insulin (25% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (especially in whole grains — bind zinc, iron, calcium)

⚠️ Lectins (wheat germ agglutinin — reduced by cooking)

Mitigation: Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates.

Whole grains have more nutrients but also more phytates — the net effect is still positive.

Frequently Asked Questions

How does Whole Wheat Bread support gut health?

Whole Wheat Bread contains 7g of fiber per 100g (25% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Whole Wheat Bread affect hormones?

Yes — Whole Wheat Bread is rich in selenium (67% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production.

Is Whole Wheat Bread good for blood pressure?

Yes. Whole Wheat Bread provides 250mg of potassium per 100g (5% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Can people with diabetes eat Whole Wheat Bread?

Whole Wheat Bread has a glycemic index of 72 (high) and glycemic load of 9. Its moderate-to-high GI means blood sugar will rise faster. Pair with protein or fat to slow glucose absorption. Contains 7g fiber which helps moderate the blood sugar response.

Does Whole Wheat Bread contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.

How filling is Whole Wheat Bread?

Whole Wheat Bread has a satiety score of 7.0/10. The 7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.