Wholemeal Bread
About Wholemeal Bread
Wholemeal bread, average. Bread made from flour that retains the bran and germ of the wheat grain. UK wholemeal bread (as defined by the Bread and Flour Regulations 1998) must be made from flour where the bran and germ have not been removed.
Per 100g, wholemeal bread is a useful UK source of:
- Fibre: roughly twice that of white bread.
- Folate (B9), thiamin (B1), niacin (B3) and B6.
- Magnesium, zinc, manganese and selenium.
UK white bread flour is fortified by law with calcium, iron, thiamin and niacin, so the per-100g comparison between wholemeal and white is closer than the wholegrain difference alone would suggest. Wholemeal bread still wins on fibre and on intact wholegrain magnesium, zinc and folate.
Micronutrients (per 100g, as-eaten)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 2.4 mg | 16% |
| Calcium | 106 mg | 15% |
| Magnesium | 66 mg | 22% |
| Potassium | 253 mg | 7% |
| Sodium | 400 mg | 25% |
| Chloride | 660 mg | 26% |
| Phosphorus | 202 mg | 37% |
| Zinc | 1.6 mg | 17% |
| Copper | 0.23 mg | 19% |
| Manganese | 1.75 mg | 125% |
| Iodine | N (present, not quantified) | . |
| Selenium | 7 ug | 9% |
| Vitamins | ||
| Vitamin A | 0 ug | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | 0.28 mg | 7% |
| Vitamin K | 2 ug | 3% |
| Vitamin B1 (thiamin) | 0.25 mg | 25% |
| Vitamin B2 (riboflavin) | 0.05 mg | 4% |
| Vitamin B3 (niacin) | 6.2 mg | 36% |
| Vitamin B5 (pantothenic acid) | 0.63 mg | 9% |
| Vitamin B6 | 0.11 mg | 8% |
| Vitamin B7 (biotin) | 6.3 ug | 3% |
| Vitamin B9 (folate) | 40 ug | 20% |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 11-981 (matched record: "Bread, wholemeal, average"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Manganese (125%), Phosphorus (37%), Vitamin B3 (niacin) (36%).
A source of by content (per 100g): Chloride (26%), Sodium (25%), Vitamin B1 (thiamin) (25%), Magnesium (22%), Vitamin B9 (folate) (20%), Copper (19%), Zinc (17%), Iron (16%), Calcium (15%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.