Whole Wheat Bread – Nutrition Facts and Benefits

Why whole wheat bread is always a better choice? Find out below!

WHOLE WHEAT BREAD – Here’s a simple recipe to make a loaf of homemade whole wheat bread and find out its health benefits.

Whole grains are a complete package of health benefits. This is better than refined grains. The latter is stripped of significant nutrients in the refining process.

Some of the common types of whole grains are:

  • oatmeal
  • popcorn
  • millet
  • quinoa
  • brown rice
  • whole rye
  • wild rice
  • wheat berry
  • bulgur
  • buckwheat
  • freekeh
  • barley
  • sorghum
Whole Wheat Bread
Photo lifted from King Arthur Baking

There are foods made of whole grains and one of them is bread. We all love bread but we better make better choices like choosing the better type such as whole wheat bread.

According to USDA, one slice (43g) of this bread has the following:

  • Calories: 80
  • Fat: 0g
  • Sodium: 170mg
  • Carbohydrates: 20g
  • Fiber: 3g
  • Sugars: 4g
  • Protein: 5g

It has complex carbs to keep you feeling full for a longer time, is a source of plant-based protein, and contains numerous vitamins and minerals.

Here are some of its benefits:

  • Its fiber is great to improve digestion and keeps the healthy gut bacteria thriving.
  • Whole grains lower lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels which makes them good for the heart.
  • It reduces the risk of Type 2 diabetes.
  • It doesn’t have as many calories as white bread which makes it ideal and helpful for your weight loss goals.

Meanwhile, here’s a simple recipe to make this bread. It takes 15 minutes to prepare this and 30 minutes for cooking time to make one loaf based on Jenny Can Cook post.


  • 2 cups (240-260 g) whole wheat flour 
  • 1/2 cup (60-65 g) bread flour or all-purpose flour
  • 2 teaspoons (1 packet / 7g) instant yeast (or active dry yeast)
  • 2 Tablespoons sugar (or honey but add honey after the milk)
  • 1 teaspoon salt
  • 1 cup (240 mL) milk (reduced fat or whole milk), heated to 120-130° F for instant yeast (or 110-120°F for active dry)
  • 2 Tablespoons (30 mL) olive oil (or any vegetable oil)
  • 1 egg
  • 1/4 cup additional bread flour


Mix flour, yeast, sugar, and salt in a large bowl. Stir these dry ingredients with milk then add oil and egg. Beat for two minutes on high.

At low speed, add 1/4 cup of bread flour until the dough forms a mass. After this, flour a surface and knead the sought 50 times. Then, cover it and let it rest for 10 minutes.

Grease the loaf pan, put the dough in, and cover it with a towel. Wait for 35 minutes to make it rise by one inch.

Preheat oven to 375° F.

Bake for 30 minutes. (Cover the bread with a foil tent to prevent excessive browning on the bread.)

After 30 minutes of baking, remove then let it cool down. Wait for 10 minutes before slicing it.


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