17 Fit Food calories Bread and pastries
Wholemeal bread calories and nutrition facts
Per 100 g: 247 kcal — 13 g protein, 3.4 g fat and 41 g carbs.
Wholemeal bread is made from flour that keeps the whole grain, bran and germ included, which gives it nearly twice the fibre of white bread. Its calories, though, are very close to white at around 245 kcal per 100 g. The difference lies in fibre and minerals – it’s rich in manganese – rather than in energy.
- High in protein
- High in fibre
- High in manganese
- High in selenium
- Protein 21%
- Fat 12%
- Carbs 67%
In everyday portions
- 1 slice ≈ 30 g 74 kcal
- Typical serving · 60 g 148 kcal
- 100 kcal is 40 g this much of it gives 100 kcal
- 20 g of protein is 155 g this much to eat for 20 g of protein
- Energy density Medium 2.5 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Wholegrain | 247 | 13 | 3.4 | 41 |
| Wholemeal | 244 | 8.4 | 1.8 | 44.3 |
| Wholemeal sliced loaf | 262 | 8.5 | 4.1 | 43.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Wholegrain
Energy and macros
- Energy 247 kcal 12%
- Protein 13 g 26%
- Fat 3.4 g 5%
- Carbs including fibre 41 g 16%
- Fibre 6 g
- Salt 1.1 g 19%
Where the calories come from
- Protein 21%
- Fat 12%
- Carbs 67%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 2.7 mg 22%
- Vitamin K 7.8 µg 10%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.394 mg 36%
- Vitamin B2 (riboflavin) 0.167 mg 12%
- Vitamin B3 (niacin) 4.4 mg 28%
- Vitamin B5 (pantothenic acid) 0.646 mg 11%
- Vitamin B6 0.215 mg 15%
- Folate (B9) 42 µg 21%
- Vitamin B12 0 µg 0%
- Choline 27.2 mg
Minerals
- Potassium 254 mg 13%
- Calcium 161 mg 20%
- Phosphorus 212 mg 30%
- Magnesium 75 mg 20%
- Iron 2.5 mg 18%
- Zinc 1.8 mg 18%
- Copper 0.227 mg 23%
- Manganese 2.2 mg 109%
- Selenium 25.7 µg 47%
- Iodine 0 µg 0%
- Sodium 455 mg 19%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- High in manganese
- High in selenium
- High in vitamin B1
- High in phosphorus
- Source of vitamin B3
- Source of copper
- Source of vitamin E
- Source of folate
- Source of calcium
- Source of magnesium
- Source of zinc
- Source of iron
- Source of vitamin B6
Wholemeal
Energy and macros
- Energy 244 kcal 12%
- Protein 8.4 g 17%
- Fat 1.8 g 3%
- Carbs available, without fibre 44.3 g 17%
- Fibre 6.9 g
- Salt 1.1 g 19%
Where the calories come from
- Protein 14%
- Fat 7%
- Carbs 73%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0.2 µg <1%
- Vitamin D 0.86 µg 17%
- Vitamin E 0.29 mg 2%
- Vitamin K 0.4 µg <1%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.11 mg 10%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.05 mg <1%
- Vitamin B5 (pantothenic acid) 0.44 mg 7%
- Vitamin B6 0.087 mg 6%
- Folate (B9) 35.6 µg 18%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 240 mg 12%
- Calcium 39 mg 5%
- Phosphorus 180 mg 26%
- Magnesium 51 mg 14%
- Iron 2.1 mg 15%
- Zinc 1.4 mg 14%
- Copper 0.21 mg 21%
- Manganese 1.6 mg 80%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 448 mg 19%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- High in manganese
- Source of phosphorus
- Source of copper
- Source of selenium
- Source of folate
- Source of vitamin D
- Source of iron
Wholemeal sliced loaf
Energy and macros
- Energy 262 kcal 13%
- Protein 8.5 g 17%
- Fat 4.1 g 6%
- Carbs available, without fibre 43.7 g 17%
- Fibre 6.2 g
- Salt 1.2 g 20%
Where the calories come from
- Protein 13%
- Fat 14%
- Carbs 67%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 0.5 mg 4%
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) 0.17 mg 15%
- Vitamin B2 (riboflavin) 0.1 mg 7%
- Vitamin B3 (niacin) 0.025 mg <1%
- Vitamin B5 (pantothenic acid) 0.56 mg 9%
- Vitamin B6 0.11 mg 8%
- Folate (B9) 25 µg 12%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 226 mg 11%
- Calcium 141 mg 18%
- Phosphorus 160 mg 23%
- Magnesium 51.5 mg 14%
- Iron 1.6 mg 11%
- Zinc 1.1 mg 11%
- Copper 0.5 mg 50%
- Manganese 1.5 mg 75%
- Selenium 2.5 µg 5%
- Iodine 5 µg 3%
- Sodium 471 mg 20%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- High in manganese
- High in copper
- Source of phosphorus
- Source of calcium
- Source of vitamin B1
Bread and pastries
Among breads and pastries
The category in the 17 Fit catalog: 128 foods. Compared per 100 g.
- 84% Fewer calories than 84% of breads and pastries.
- 94% More protein than 94% of breads and pastries.
- 84% More fibre than 84% of breads and pastries.
- 96% More manganese than 96% of breads and pastries.
- 94% More selenium than 94% of breads and pastries.
Similar in composition
The foods with the nearest calories and macros.
- English muffins 227 kcal
- Rye bread 259 kcal
- White bread 265 kcal
- Bagels 275 kcal
- Crumpets 207 kcal
- Bread rolls 293 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.