Whole-wheat bread
Checked by us One serving: 75 g (about 2 slices) · 191 kcal
Lots of selenium and niacin. Rich in 1 more nutrient: see Good for.
Nothing to watch for most people.
Worth knowing for some people: gluten.
Good for
How we counted this
What one serving (75 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
19.4 µg in one serving: 35% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
4.13 mg in one serving: 26% of the 16 mg a day men need, 30% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.29 mg in one serving: 24% of the 1.2 mg a day men need, 26% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
19 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
9.23 g in one serving: 16% of the 56 g a day men need, 20% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- Some
Fibre
Keeps your gut moving.
Learn more
4.5 g in one serving: 12% of the 38 g a day men need, 18% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
57.5 mg in one serving: 14% of the 400 mg a day men need, 19% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Some
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
2.12 mg in one serving: 14% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.16 mg in one serving: 12% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Calcium
Builds your bones and teeth.
Learn more
122 mg in one serving: 12% of the 1,000 mg a day.
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Some
Zinc
Your immune system and healing wounds depend on it.
Learn more
1.32 mg in one serving: 12% of the 11 mg a day men need, 17% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
1.92 mg in one serving: 24% of the 8 mg a day men need, 11% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.12 mg in one serving: 9% of the 1.3 mg a day men need, 11% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
31.5 µg in one serving: 8% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
104 mg in one serving: 7% of the 1,600 mg a day men need, 9% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
188 mg in one serving: 6% of the 3,400 mg a day men need, 7% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
5.85 µg in one serving: 5% of the 120 µg a day men need, 7% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
20.4 mg in one serving: 4% of the 550 mg a day men need, 5% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Deoxynivalenol (vomitoxin)
Nothing to watchYou’d need about 2.1 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 9.75 µg
How we got this
A serving a day adds 20–46% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 84–102% of the limit.
The highest average adult intake we found already takes up about 70% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 540 g a day would reach the limit.
Why this rating: Eating it daily comes to 75 g a day, which stays within the 160 g of room left before the limit.
general_acute: 4,300 g in one sitting.
The dataset’s rating: Nothing to watch: under the limit
Group tolerable daily intake 1 µg/kg body weight/day (70 µg/day at 70 kg). A serving is 0.139 µg/kg body weight, 13.9% of it. EFSA's adult average is 0.3-0.7 µg/kg body weight/day, so average plus serving stays under the limit (0.44-0.84) and the serving adds 20-46%, short of doubling: no cap either way.
CFIA, Food Safety Action Plan Targeted Survey - Deoxynivalenol in Selected Foods - 2011-2012 · grade B
Checked for cadmium, acrylamide and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 4.8 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.56 µg
How we got this
A serving a day adds 8.8% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 77% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 8,400 g a week would reach the limit.
Why this rating: Eating it daily comes to 525 g a week, which stays within the 2,500 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 8.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Acrylamide
Nothing to watchYou’d need about 12 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 4–8.9% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 2.5 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Adds 4-9% to EFSA's average adult acrylamide intake (0.4-0.9 µg/kg body weight/day), so no cap. On its own the serving gives a margin of exposure of about 4,750 against the benchmark dose lower limit (BMDL10) of 170 µg/kg body weight/day (level of concern 10,000).
Lead
Nothing to watchYou’d need about 91 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.37 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Adds about 1.1% to EFSA's average adult lead intake (0.50 µg/kg body weight/day, or 35 µg/day), so no cap. No safe threshold is set for lead (level of concern 10).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
For some people
Celiac disease is triggered by wheat, barley, rye and their hybrids; Health Canada: affects nearly 1% of the population
Worth knowing
No limit applies, so none is rated.
Sugar
3.3 g of sugar in a 75 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Lactose: 0.8 g per 100 g, so about 0.59 g in a 75 g serving. · Ispiryan 2020, Watters 2026 · grade B
Phytate, as the source gives it: 0.04 g/100 g (bread as analysed, per 100 g of loaf (moisture not stated); the loaf mixed the labelled flour with white bread flour, so it is not a full whole-wheat loaf); 6.3–10.1 mg/g (dry matter (dm); phytic acid) · PubMed 1941185, Fretzdorff 1992 · grade B
These come from different samples and are given on different bases (as the food was analysed, or per gram of dry matter), so the figures can’t be compared with each other.
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 75 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For selenium: Bacon, pan-fried would lead, in the same 75 g, but is left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
For niacin: Bacon, pan-fried would lead, in the same 75 g, but is left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
More nutrients per serving, counted together
The other starchy sides or breakfast foods we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Sweet potato, boiled- More vitamin A (590 µg vs 0 µg)
- More vitamin C (9.6 mg vs 0 mg)
- Less selenium (0.15 µg vs 19.4 µg)
- Less niacin (0.65 mg vs 4.13 mg)
Eggs, hard-boiled- More choline (220 mg vs 20.4 mg)
- More vitamin B12 (0.83 µg vs 0 µg)
- More riboflavin (0.38 mg vs 0.12 mg)
- Less thiamin (0.05 mg vs 0.29 mg)
- Less magnesium (7.5 mg vs 57.5 mg)
2 foods out of the 7 other starchy sides or breakfast foods we’ve checked and could compare give clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Sweet potato, boiled
- 57 kcal in 75 g (this food: 191)
- More vitamin A (590 µg vs 0 µg)
- More vitamin C (9.6 mg vs 0 mg)
- Less selenium (0.15 µg vs 19.4 µg)
- Less niacin (0.65 mg vs 4.13 mg)
Greek yogurt, plain, nonfat- 44 kcal in 75 g (this food: 191)
- More vitamin B12 (0.56 µg vs 0 µg)
- Less thiamin (0.02 mg vs 0.29 mg)
- Less selenium (7.28 µg vs 19.4 µg)
Cottage cheese- 78 kcal in 75 g (this food: 191)
- More vitamin B12 (0.5 µg vs 0 µg)
- Less selenium (7.28 µg vs 19.4 µg)
- Less thiamin (0.04 mg vs 0.29 mg)
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried would lead this list, but it’s left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Sweet potato, baked (Worth knowing: acrylamide).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Whole-wheat bread, commercial, sliced
How the serving was set: 75 g (Health Canada A.1, bread; label serving form '2 slices (# g)')
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.139 g | 0.1 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Calcium | 163 mg | 122.25 mg | 64.17 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 106 mg | 79.5 mg | 41.73 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| 73 mg | 54.75 mg | 28.74 mg | second database · not used · 2.2× | Canadian Nutrient File 2026 #4067 | C | |
| Carbohydrate | 43.1 g | 32.33 g | 16.97 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Choline | 27.2 mg | 20.4 mg | 10.71 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Energy | 254 kcal | 190.5 kcal | – | FDC Energy (kcal) used | US food database (USDA Foundation Foods) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fat | 3.55 g | 2.66 g | 1.4 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 2.5 g | 1.88 g | 0.98 g | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Fatty acids, total saturated | 0.732 g | 0.55 g | 0.29 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fibre | 6 g | 4.5 g | 2.36 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 7 g | 5.25 g | 2.76 g | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Folate | 42 µg | 31.5 µg | 16.54 µg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 40 µg | 30 µg | 15.75 µg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Iron | 2.56 mg | 1.92 mg | 1.01 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 2.4 mg | 1.8 mg | 0.94 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Magnesium | 76.6 mg | 57.45 mg | 30.16 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 66 mg | 49.5 mg | 25.98 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Niacin (B3, niacin equivalents) | 5.512 mg | 4.13 mg | 2.17 mg | listed used | Canadian Nutrient File 2026 #4067 | C |
| Phosphorus | 212 mg | 159 mg | 83.46 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 202 mg | 151.5 mg | 79.53 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Potassium | 250 mg | 187.5 mg | 98.43 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 253 mg | 189.75 mg | 99.61 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Protein | 12.3 g | 9.23 g | 4.84 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 9.4 g | 7.05 g | 3.7 g | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Riboflavin (B2) | 0.166 mg | 0.12 mg | 0.07 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0.05 mg | 0.04 mg | 0.02 mg | second database · not used · 3.3× | UK food tables (CoFID 2021) #11-981 | C | |
| Selenium | 25.8 µg | 19.35 µg | 10.16 µg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 7 µg | 5.25 µg | 2.76 µg | second database · not used · 3.7× | UK food tables (CoFID 2021) #11-981 | C | |
| Sodium | 450 mg | 337.5 mg | 177.17 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 400 mg | 300 mg | 157.48 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Sugars | 4.34 g | 3.26 g | 1.71 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| 2.8 g | 2.1 g | 1.1 g | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Thiamin (B1) | 0.391 mg | 0.29 mg | 0.15 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0.25 mg | 0.19 mg | 0.1 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Vitamin B6 | 0.216 mg | 0.16 mg | 0.09 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0.11 mg | 0.08 mg | 0.04 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Vitamin E | 2.82 mg | 2.12 mg | 1.11 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0.28 mg | 0.21 mg | 0.11 mg | second database · not used · 10.1× | UK food tables (CoFID 2021) #11-981 | C | |
| Vitamin K1 | 7.8 µg | 5.85 µg | 3.07 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| 2 µg | 1.5 µg | 0.79 µg | second database · not used · 3.9× | UK food tables (CoFID 2021) #11-981 | C | |
| Water | 38.7 g | 29.03 g | 15.24 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 41.2 g | 30.9 g | 16.22 g | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Zinc | 1.76 mg | 1.32 mg | 0.69 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 1.6 mg | 1.2 mg | 0.63 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 2 µg | 1.5 µg | 0.79 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Copper | 0.226 mg | 0.17 mg | 0.09 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0.23 mg | 0.17 mg | 0.09 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Energy (Atwater general) | 254 kcal | 190.5 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Nitrogen | 1.97 g | 1.48 g | 0.78 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Ash | 2.36 g | 1.77 g | 0.93 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Starch | 28.7 g | 21.53 g | 11.3 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Sucrose | 0.03 g | 0.02 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Glucose | 1.1 g | 0.83 g | 0.43 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fructose | 2.24 g | 1.68 g | 0.88 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Maltose | 1.03 g | 0.77 g | 0.41 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Carbohydrate, by summation | 39.2 g | 29.4 g | 15.43 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Energy | 1,060 kj | 795 kj | 417.32 kj | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Sugars, Total | 4.41 g | 3.31 g | 1.74 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Total fat (NLEA) | 2.98 g | 2.24 g | 1.17 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Vitamin A, IU | 3 iu | 2.25 iu | 1.18 iu | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Tocopherol, beta | 0.24 mg | 0.18 mg | 0.09 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Tocopherol, gamma | 0.9 mg | 0.68 mg | 0.35 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Tocopherol, delta | 0.29 mg | 0.22 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Tocotrienol, alpha | 0.41 mg | 0.31 mg | 0.16 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Tocotrienol, beta | 1.27 mg | 0.95 mg | 0.5 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Tocotrienol, gamma | 0.37 mg | 0.28 mg | 0.15 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Tocotrienol, delta | 0.18 mg | 0.14 mg | 0.07 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Vitamin K (Dihydrophylloquinone) | 0.6 µg | 0.45 µg | 0.24 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Folate, food | 42 µg | 31.5 µg | 16.54 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Folate, DFE | 42 µg | 31.5 µg | 16.54 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Choline, free | 16.3 mg | 12.23 mg | 6.42 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Choline, from phosphocholine | 0.4 mg | 0.3 mg | 0.16 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Choline, from phosphotidyl choline | 2.9 mg | 2.18 mg | 1.14 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Choline, from glycerophosphocholine | 7.6 mg | 5.7 mg | 2.99 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Betaine | 126 mg | 94.5 mg | 49.61 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Choline, from sphingomyelin | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Fatty acids, total trans | 0.022 g | 0.02 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 8:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 10:0 | 0.008 g | 0.01 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 12:0 | 0.013 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 14:0 | 0.008 g | 0.01 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 16:0 | 0.44 g | 0.33 g | 0.17 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 18:0 | 0.235 g | 0.18 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 20:0 | 0.008 g | 0.01 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 18:1 | 0.584 g | 0.44 g | 0.23 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| PUFA 18:2 | 1.446 g | 1.08 g | 0.57 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| PUFA 18:3 | 0.139 g | 0.1 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| PUFA 20:4 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 22:0 | 0.007 g | 0.01 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| MUFA 16:1 | 0.016 g | 0.01 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 20:1 | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fatty acids, total monounsaturated | 0.616 g | 0.46 g | 0.24 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fatty acids, total polyunsaturated | 1.61 g | 1.21 g | 0.63 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 15:0 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 17:0 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 24:0 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| TFA 18:1 t | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| TFA 18:2 t not further defined | 0.005 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:2 CLAs | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:2 n-6 c,c | 0.002 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 16:1 c | 0.015 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 18:1 c | 0.582 g | 0.44 g | 0.23 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:2 n-6 c,c | 1.46 g | 1.1 g | 0.57 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:3 n-6 c,c,c | 0.002 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 17:1 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:3 | 0.001 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Fatty acids, total trans-monoenoic | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fatty acids, total trans-dienoic | 0.005 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Fatty acids, total trans-polyenoic | 0.005 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 22:2 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| SFA 11:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.139 g | 0.1 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:3 n-9 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 14:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 17:1 c | 0.002 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| MUFA 20:1 c | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:2 c | 1.46 g | 1.1 g | 0.57 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 18:3 c | 0.141 g | 0.11 g | 0.06 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:3 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:4c | 0.004 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:5c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 22:5 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 22:6 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| PUFA 20:2 c | 0.002 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| Iodine | 1.9 µg | 1.43 µg | 0.75 µg | listed used | USDA iodine database (2024) #Bread, whole-wheat, commercially prepared | C |
| Lactose | 0.01 g | 0.01 g | 0 g | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Lutein + zeaxanthin | 87 µg | 65.25 µg | 34.25 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| Manganese | 2.18 mg | 1.64 mg | 0.86 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 1.75 mg | 1.31 mg | 0.69 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Niacin (B3, preformed) | 4.43 mg | 3.32 mg | 1.74 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 3.8 mg | 2.85 mg | 1.5 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Pantothenic acid (B5) | 0.65 mg | 0.49 mg | 0.26 mg | listed used | US food database (USDA Foundation Foods) #335240 | C |
| 0.63 mg | 0.47 mg | 0.25 mg | second database · not used | UK food tables (CoFID 2021) #11-981 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172688 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-981 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Weaver et al. 1991, study 1: leavened whole-wheat bread alone (intrinsic 45Ca) leavened (yeast; dough fermented twice); lab-baked loaf, 170 g dough, 190 C, 25 min; Table 1 formula: flour 50.4, yeast 1.0, sugar 3.0, water 32.7, salt 0.8, shortening 12.1 g/100 g; flour = intrinsically 45Ca-labelled wheat flour mixed with 'Pillsbury bread flour' (labelled flour 9.4-20.8% of total flour); whether the unlabelled flour was whole-wheat is not stated; phytate of the loaf by analysis 0.04 g/100 g (labelled flour as milled: 0.96%) · leavened whole-wheat bread, baked (half loaf, 78.3 g); no accompaniment stated in the Study 1 protocol paragraph full text read | Calcium | 81.7 % | 13 mg | 11 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Weaver et al. 1991, study 1: same bread co-ingested with milk (meal-level arm) leavened (yeast; dough fermented twice); lab-baked loaf, 170 g dough, 190 C, 25 min; Table 1 formula: flour 50.4, yeast 1.0, sugar 3.0, water 32.7, salt 0.8, shortening 12.1 g/100 g; flour = intrinsically 45Ca-labelled wheat flour mixed with 'Pillsbury bread flour' (labelled flour 9.4-20.8% of total flour); whether the unlabelled flour was whole-wheat is NOT stated; phytate of the loaf by analysis 0.04 g/100 g (labelled flour as milled: 0.96%) · leavened whole-wheat bread (as above) eaten with labelled milk full text read | Calcium | 74.8 % | 15 mg | 11 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Weaver et al. 1991, study 3: leavened bread, crust removed (intrinsic 45Ca), AUTHOR LOAD-ADJUSTED leavened bread from intrinsically labelled wheat flour (15% of the flour labelled, the rest Pillsbury bread flour); text says only 'wheat bread', whole-wheat status not stated · leavened bread with crust removed (to remove Maillard products); 60.8 g bread eaten with margarine (fat load 31.6 g) full text read | Calcium | 70.3 % | 10 mg | 15 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Bohn et al. 2004: white-wheat bread + added phytic acid 1.49 mmol (whole-meal-equivalent amount) NOT whole-wheat: white bread with sodium-phytate-type addition at the amount 'naturally present in whole-meal' bread (model of whole-meal bread) · white-wheat bread (phytic-acid-free) with phytic acid added; stable isotopes 25Mg / 26Mg abstract only | Magnesium | 13 % | 88 mg | – | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Bohn et al. 2004: white-wheat bread + added phytic acid 0.75 mmol (brown-bread-equivalent amount) NOT whole-wheat: white bread + added phytic acid at the amount present in brown bread · white-wheat bread (phytic-acid-free) with phytic acid added abstract only | Magnesium | 24 % | 88 mg | – | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Hoppe et al. 2025: 80 g scalded (high-phytate) whole grain rye bread rye, not wheat: the paper's whole grain / whole meal rye bread; its Methods list wholegrain rye flour, wholegrain wheat flour and wheat flour; whole grain 30 g of 80 g bread, 44 g of 120 g · whole grain RYE bread, scalded-flour (high-phytate) vs sourdough-fermented (near-zero phytate); radioiron 55Fe / 59Fe, erythrocyte incorporation full text read | Iron | 7 % | 1 mg | 8 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Hoppe et al. 2025: 80 g sourdough (dephytinized) whole grain rye bread rye, not wheat: the paper's whole grain / whole meal rye bread; its Methods list wholegrain rye flour, wholegrain wheat flour and wheat flour; whole grain 30 g of 80 g bread, 44 g of 120 g · whole grain RYE bread, scalded-flour (high-phytate) vs sourdough-fermented (near-zero phytate); radioiron 55Fe / 59Fe, erythrocyte incorporation full text read | Iron | 19.1 % | 1 mg | 8 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Hoppe et al. 2025: 120 g scalded (high-phytate) whole grain rye bread rye, not wheat: the paper's whole grain / whole meal rye bread; its Methods list wholegrain rye flour, wholegrain wheat flour and wheat flour; whole grain 30 g of 80 g bread, 44 g of 120 g · whole grain RYE bread, scalded-flour (high-phytate) vs sourdough-fermented (near-zero phytate); radioiron 55Fe / 59Fe, erythrocyte incorporation full text read | Iron | 4.6 % | 1 mg | 17 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Hoppe et al. 2025: 120 g sourdough (dephytinized) whole grain rye bread rye, not wheat: the paper's whole grain / whole meal rye bread; its Methods list wholegrain rye flour, wholegrain wheat flour and wheat flour; whole grain 30 g of 80 g bread, 44 g of 120 g · whole grain RYE bread, scalded-flour (high-phytate) vs sourdough-fermented (near-zero phytate); radioiron 55Fe / 59Fe, erythrocyte incorporation full text read | Iron | 15 % | 1 mg | 17 | B | Not used: not graded A, so not a direct human study of this food and preparation. |
| Hodgkinson et al. 2025: bread whole wheat (pig) animal study Aunt Millie's whole wheat bread, US · Fed as received (Table 1 row order) · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 70.7 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · Adds 4-9% to EFSA's average adult acrylamide intake (0.4-0.9 µg/kg body weight/day), so no cap. On its own the serving gives a margin of exposure of about 4,750 against the benchmark dose lower limit (BMDL10) of 170 µg/kg body weight/day (level of concern 10,000). · CFIA 2013–2015 · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 8.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Gluten (celiac disease) · Worth knowing · Celiac disease is triggered by wheat, barley, rye and their hybrids; Health Canada: affects nearly 1% of the population · Health Canada, celiac disease · A
- Deoxynivalenol (vomitoxin) · Nothing to watch: under the limit · Group tolerable daily intake 1 µg/kg body weight/day (70 µg/day at 70 kg). A serving is 0.139 µg/kg body weight, 13.9% of it. EFSA's adult average is 0.3-0.7 µg/kg body weight/day, so average plus serving stays under the limit (0.44-0.84) and the serving adds 20-46%, short of doubling: no cap either way. · CFIA 2011–2012 · B
- Lead · Nothing to watch: doesn’t double average intake · Adds about 1.1% to EFSA's average adult lead intake (0.50 µg/kg body weight/day, or 35 µg/day), so no cap. No safe threshold is set for lead (level of concern 10). · Health Canada Total Diet Study, trace elements · A
- Wheat allergy · Worth knowing · Wheat (and triticale) is a Health Canada priority food allergen · Health Canada, priority allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: 0.036 g/100 g · 'as is' · same control bread · grade B · Torbica 2025
- fodmap excess fructose: none (fructose not above glucose) g/100 g · as is (bread) · wholewheat SODA bread (wholemeal 36% + wheat flour, buttermilk, sodium bicarbonate raising agent; no yeast) · grade B · Ispiryan 2020
- fodmap excess fructose: 0.57 g/100 g · as is (bread, per 100 g) · whole-wheat bread, baker's yeast (60 min proof at 32 C) · grade B · Watters 2026
- fodmap excess fructose: none (fructose not above glucose) g/100 g · as is (bread, per 100 g) · whole-wheat bread, sourdough · grade B · Watters 2026
- fodmap fos: 1.626 g/100 g · 'as is' (fresh weight) · lab-baked wholegrain wheat bread, control recipe (100% wholegrain wheat flour, 2% baker's yeast, 30 C, 90 + 30 min) · grade B · Torbica 2025
- fodmap fructan: 0.14 g/100 g · fresh weight (0.25 +/- 0.04 g/100 g dry weight; water 44%) · commercial 'brown bread', composite of >= 3 brands, Slovenia · grade B · Ferjancic 2024
- fodmap fructan: 0.76–1.09 g/100 g · not stated · UK retail 'granary' breads, individual brands (AOAC 999.03) · grade B · Whelan 2011
- fodmap fructan: 1.626 g/100 g · as is (bread) · baked bread, 100% wholegrain wheat flour, yeasted (2% baker's yeast, 90 min + 30 min at 30 C, 55% water) · grade A · Torbica 2025
- fodmap fructan: 1.32 g/100 g · as is (bread) · wholewheat SODA bread (wholemeal 36% + wheat flour, buttermilk, sodium bicarbonate raising agent; no yeast) · grade B · Ispiryan 2020
- fodmap fructan: 0.4 g/100 g · as is (bread, per 100 g) · whole-wheat bread, baker's yeast (60 min proof at 32 C) · grade B · Watters 2026
- fodmap fructan: 0.8 g/100 g · as is (bread, per 100 g) · whole-wheat bread, sourdough (about 8 h starter + about 14 h proof) · grade B · Watters 2026
- fodmap fructan: 0.28 g/100 g · dry weight (bread water 33.7%) · commercial whole-grain bread, as sold (100% whole-grain flour, hypermarket) · grade A · Marin 2022
- fodmap fructan: 0.68 g/100 g · dry weight (bread water 41.6%) · commercial whole-grain bread, as sold (100% whole-grain flour, local bakery) · grade A · Marin 2022
- fodmap fructan: 1.12 g/100 g · dry weight (bread water 41.3%) · commercial whole-grain bread, as sold (100% whole-grain flour, local bakery) · grade A · Marin 2022
- fodmap fructan: 0.74 g/100 g · dry weight (bread water 41.2%) · commercial whole-grain bread, as sold (75% whole-grain flour, local bakery) · grade B · Marin 2022
- fodmap gos: 0.082 g/100 g · 'as is' · same control bread · grade B · Torbica 2025
- fodmap gos: 0.07 g/100 g · as is (bread) · wholewheat SODA bread (wholemeal 36% + wheat flour, buttermilk, sodium bicarbonate raising agent; no yeast) · grade B · Ispiryan 2020
- fodmap polyols: 0.17 g/100 g · 'as is' · same control bread · grade B · Torbica 2025
- fodmap polyols: not detected g/100 g · as is (bread) · wholewheat SODA bread (wholemeal 36% + wheat flour, buttermilk, sodium bicarbonate raising agent; no yeast) · grade B · Ispiryan 2020
- histamine: not detected (n = 6) mg/kg · fresh weight · wholemeal bread, Spanish market samples (authors' own database) · grade A · Sanchezperez 2018
- lactose: 0.79 g/100 g · as is (bread) · wholewheat SODA bread (wholemeal 36% + wheat flour, buttermilk, sodium bicarbonate raising agent; no yeast) · grade B · Ispiryan 2020
- lactose: < 0.04 g/100 g · as is (bread, per 100 g) · whole-wheat bread, baker's yeast · grade B · Watters 2026
- oxalate total: 35 mg/100 g · as eaten, per 100 g · 'Bread, Wheat, Whole Grain, 100% Whole Wheat' (13 mg per 38 g slice) · grade B · Oxalosis and Hyperoxaluria Foundation 2026
- phytate: 0.04 g/100 g · bread as analysed, per 100 g of loaf (moisture not stated); the loaf mixed the labelled flour with white bread flour, so it is not a full whole-wheat loaf · lab-baked leavened loaf of the Weaver 1991 absorption study (170 g dough, 190 C, 25 min) · grade B · PubMed 1941185
- phytate: 6.3–10.1 mg/g · dry matter (dm); phytic acid · lab-baked whole-meal coarse-meal wheat breads (unfermented-sponge procedure, yeast, 60 min proof, 200 C) · grade B · Fretzdorff 1992
- phytate: 7.7–9.9 micromoles/g · dry matter (the paper's methods give micromoles/g dry matter; Table 1 header says micromoles/g) · lab-baked whole grain SPELT breads, direct yeast recipe (3 varieties; flour 9.9-11.9) · grade B · Longin 2023
- phytate: 64% of the flour's phytate was hydrolysed in whole-wheat bread made without additives % of flour phytate · relative to whole-meal flour · lab-baked whole-wheat bread, no additives (Sweden) · grade B · Turk 1996
- tyramine: not detected (nd) mg/kg · fresh weight · not stated (market product); reported per kg fresh weight · grade B · Sanchezperez 2018
Sources
- CFIA, FSAP Targeted Survey – Acrylamide 2013–2015
cfia-acrylamide-2013-2015· dataset · Open Government Licence – Canada 2.0 - CFIA, Food Safety Action Plan Targeted Survey - Deoxynivalenol in Selected Foods - 2011-2012
cfia-don-2011-2012· dataset · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Hoppe M, Sandberg AS, Hulthen L. Influence of sourdough fermentation-induced dephytinization on iron absorption from whole grain rye bread. Nutrients 2025;17:3891 · doi:10.3390/nu17243891 · PMID 41470836
doi:10.3390/nu17243891· full text read · CC BY 4.0 (MDPI) - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Fretzdorff B, Brummer J-M. Reduction of phytic acid during breadmaking of whole-meal breads. Cereal Chem 1992;69(3):266-270
fretzdorff1992· full text read · Publisher copyright (journal article) - Health Canada, Celiac disease
hc-celiac-disease· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Ispiryan L, Zannini E, Arendt EK. Characterization of the FODMAP-profile in cereal-product ingredients. J Cereal Sci 2020;92:102916. · doi:10.1016/j.jcs.2020.102916
ispiryan-2020-jcs· full text read · CC BY-NC-ND 4.0 (accepted manuscript) - Longin CFH et al. Mineral and phytic acid content as well as phytase activity in flours and breads made from different wheat species. Int J Mol Sci 2023;24:2770
longin2023· full text read · CC BY 4.0 - Marin-Sanz M, Sanchez-Leon S, Leon E, Barro F. Comparative characterization of the gluten and fructan contents of breads from industrial and artisan bakeries: a study of food products in the Spanish market. Food Nutr Res 2022;66. · doi:10.29219/fnr.v66.8472 · PMID 35757438
marin-sanz-2022-fnr· full text read · CC BY 4.0 (open access) - Oxalosis and Hyperoxaluria Foundation, Oxalate food content database: grains (bread rows)
ohf-oxalate-2026· page · All rights reserved (page footer) - Bohn T, Davidsson L, Walczyk T, Hurrell RF. Phytic acid added to white-wheat bread inhibits fractional apparent magnesium absorption in humans. Am J Clin Nutr 2004;79:418-23 · doi:10.1093/ajcn/79.3.418 · PMID 14985216
pmid:14985216· abstract only · Publisher copyright (journal article) - Weaver CM, Heaney RP, Martin BR, Fitzsimmons ML. Human calcium absorption from whole-wheat products. J Nutr 1991;121:1769-75 · doi:10.1093/jn/121.11.1769 · PMID 1941185
pmid:1941185· full text read · Publisher copyright (journal article) - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Torbica AM, Vujasinovic V, Miljic U, Radivojevic G, Filipcev B, Miljic M, et al. Successful strategy in creating low-FODMAP wholegrain bread: simple and global. Foods 2025;14(2):304. · doi:10.3390/foods14020304 · PMID 39856969
torbica-2025-foods· full text read · CC BY 4.0 - Torbica AM, Vujasinovic V, Miljic U, Radivojevic G, Filipcev B, Miljic M et al. Successful strategy in creating low-FODMAP wholegrain bread: simple and global. Foods 2025;14:304 · doi:10.3390/foods14020304 · PMID 39856969
torbica2025· full text read · CC BY 4.0 (MDPI) - Turk M, Carlsson NG, Sandberg AS. Reduction in the levels of phytate during wholemeal bread making; effect of yeast and wheat phytases. J Cereal Sci 1996;23:257-264 · doi:10.1006/jcrs.1996.0026
turk1996· abstract only · Publisher copyright (journal article) - USDA, FDA and ODS-NIH Database for the Iodine Content of Common Foods, Release 4.0 (October 2024; 478 foods). Prepared by Heydorn K, Wambogo E, Spungen JH, Ershow AG, Gahche JJ, Haggans C, Merkel J, Patterson KY, Pehrsson PR. USDA ARS Methods and Application of Food Composition Laboratory.
usda-iodine-db4· secondary source · US Government work (public domain; USDA ARS) - Watters [initials not captured], Henriksen, Gjovik, Garnweidner-Holme, et al. Sourdough bread and baker's yeast bread affect gut symptoms and targeted gut microbial taxa differently: a randomised controlled trial. Nutrients 2026;18(17):2854. · doi:10.3390/nu18172854 · PMID 42739025
watters-2026-nutrients· full text read · CC BY 4.0 (open access) - Whelan K, Abrahmsohn O, David GJ, Staudacher H, Irving P, Lomer MC, Ellis PR. Fructan content of commonly consumed wheat, rye and gluten-free breads. Int J Food Sci Nutr 2011;62:498-503 · doi:10.3109/09637486.2011.553588 · PMID 21428719
whelan2011· abstract only · Publisher copyright (journal article)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.