Bread, wheat
FDC 172686slice (29 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 46 · +6 vs Baked goods medianWheat bread scores 46 of 100 (Fair band), a rank of 18 of 60 in Baked goods, just above the category median of 40. A single slice carries a notably strong spread for a bread: 21% DV protein and 20% DV iron, both excellent tier, plus 14% DV fiber and 10% DV calcium.
It's the everyday sandwich and toast bread, with a standard 29 gram slice fitting into most meals without much thought. It is high in sodium at 473 mg per 100 grams, so anyone tracking salt intake may want to factor in two slices per sandwich rather than treating it as a minor addition.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | 14% |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 473 mg | 21% |
| Carbohydrate | 48 g | 17% |
| Dietary fiber | 4 g | 14% |
| Sugars | 5.7 g | |
| Protein | 11 g | 21% |
| Potassium | 141 mg | 3% |
| Calcium | 125 mg | 10% |
| Iron | 3.6 mg | 20% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | 4% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 137 mg | 6% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | 1.7 g | |
| Protein | 3.1 g | 6% |
| Potassium | 41 mg | 1% |
| Calcium | 36 mg | 3% |
| Iron | 1 mg | 6% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0.06 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172686Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bread, oat branDensity 47 vs 46Cracker, mealDensity 47 vs 46English muffins, whole grain whiteDensity 48 vs 46