Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026
wheat bread as ingredient
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Wheat bread as ingredient in sandwiches

🔥 264 Calories
💪 11.4g Protein
⚡ 45.4g Carbohydrates
🥑 4g Fat

Wheat bread as ingredient in sandwiches provides 264 kcal per 100 g, with 11.4 g of protein, 45.4 g of carbohydrates and 4 g of fat. 1 fl oz of Wheat bread as ingredient in sandwiches (31 g) provides about 82 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Wheat bread as ingredient in sandwiches
Energy density
Dense
264 kcal per 100g
Macro energy profile
Carb-led
17% Protein · 69% Carbohydrates · 14% Fat
Glycemic profile
High GI
GI 70 · GL 18
Notable signals
High in fiberUSDA data

Nutritional Information

264
kcal/100g
Protein
11.4g
Carbohydrates
45.4g
Fat
4g
Glycemic Index:
70

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories264 kcal
Protein11.4 g
Carbohydrates45.4 g
Fat4 g
Fiber5.4 g
Sugar5.2 g
Sodium440 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 fl oz31 g82 kcal
100 g100 g264 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
264 kcal
Protein
11.4 g
Carbohydrates
45.4 g
Fat
4 g
Fiber
5.4 g
Sugar
5.2 g
Sodium
440 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Wheat bread as ingredient in sandwiches

Wheat bread, a staple in many diets, is made from grinding the wheat grain into flour and mixing it with water, yeast, and other ingredients before baking. Its origins trace back to ancient civilizations, with evidence of its consumption found in various cultures worldwide. Wheat bread serves as a foundational component in sandwiches, providing a versatile base that complements a wide array of fillings, from meats to vegetables.

Nutritionally, wheat bread is a good source of carbohydrates, offering approximately 264 calories per 100g. It contains 11.4g of protein, making it beneficial for muscle building and repair, alongside 45.4g of carbohydrates for energy. With just 4g of fat, it is a low-fat option, while also providing dietary fiber which aids in digestion. Wheat bread is widely used in meal preparations, enhancing flavor and texture in sandwiches, toast, and various other dishes.

Health Benefits

Aids in digestion due to high fiber content.
Supports muscle repair and growth with its protein content.
Provides sustained energy from complex carbohydrates.
Low in saturated fat, promoting heart health.
Rich in B vitamins, supporting overall metabolic health.
Contains essential minerals like iron, crucial for oxygen transport.
Versatile ingredient that can be used in various recipes.
Helps maintain healthy blood sugar levels due to its fiber content.
May reduce the risk of chronic diseases when consumed as part of a balanced diet.
Promotes satiety, which can help in weight management.

Recommended Food Pairings

🥗
Turkey and avocado - The healthy fats in avocado complement the protein in turkey, making a nutritious sandwich.
🥗
Hummus and cucumber - A refreshing combination, providing fiber and plant-based protein.
🥗
Peanut butter and banana - Offers a sweet and satisfying taste while providing healthy fats and potassium.
🥗
Egg salad with lettuce - Adds protein and vitamins, creating a filling meal.
🥗
Grilled vegetables with pesto - A flavorful vegetarian option rich in nutrients.

How to Consume

Serving size
2 slices (approximately 100g)
Frequency
3-4 times per week
  • •Toast for enhanced flavor and texture.
  • •Pair with lean proteins and vegetables for balanced meals.
  • •Use in sandwiches to add bulk and nutrients.
  • •Incorporate into breakfast with eggs or spreads.
  • •Experiment with different toppings like avocado, hummus, or nut butter.

Selection & Storage

How to choose:

  • ✓Look for whole grain or whole wheat options for added nutrients.
  • ✓Check the expiration date to ensure freshness.
  • ✓Choose bread that is free from artificial preservatives.
  • ✓Inspect for a soft texture and pleasant aroma, indicating freshness.
Storage
Store in a cool, dry place, ideally in an airtight container to maintain freshness.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid wheat bread.
  • ⚠️People with specific allergies to wheat should not consume this product.
  • ⚠️Excessive consumption may lead to unwanted weight gain.
  • ⚠️Be cautious with added fillings that may increase calorie count.

Frequently Asked Questions

How many calories does Wheat bread as ingredient in sandwiches have?

Wheat bread contains approximately 264 calories per 100 grams, making it a moderate energy source for sandwiches.

Is Wheat bread as ingredient in sandwiches healthy?

Yes, wheat bread can be a healthy choice when made with whole grains, providing essential nutrients and fiber while being low in fat.

How should Wheat bread as ingredient in sandwiches be stored?

Wheat bread should be stored in a cool, dry place, preferably in an airtight container. For longer shelf life, refrigerate or freeze it.

What are the benefits of eating Wheat bread as ingredient in sandwiches?

Eating wheat bread offers several benefits, including providing energy, supporting digestive health due to its fiber content, and being a source of protein and essential vitamins.

How much Wheat bread as ingredient in sandwiches can I eat per day?

A moderate intake of 100-200 grams per day is generally recommended, depending on your overall dietary needs and physical activity level.

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