1 serving (100 grams) contains 265 calories, 13.0 grams of protein, 9.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
631.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 11.9 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 1071.4 mg | 46% | |
| Total Carbohydrates | 83.3 g | 30% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 11.9 g | ||
| protein | 31.0 g | 62% | |
| Vitamin D | 47.6 mcg | 238% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 357.1 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whole grain bread with cheese
Whole grain bread with cheese is a hearty, versatile food often enjoyed in Western and international cuisines. Whole grain bread is made from flour that contains all parts of the grain: bran, germ, and endosperm, providing more fiber and nutrients than refined bread. Cheese adds a rich flavor and protein boost, typically made from milk that has been curdled and aged. This combination is a good source of complex carbohydrates, protein, healthy fats, calcium, and other essential vitamins and minerals. One serving (approximately 100g of whole grain bread with 30g of cheese) provides an estimated 15g of protein, 4g of dietary fiber, and up to 20% of the daily recommended calcium intake, depending on the cheese type. This nutrient-dense pairing offers both energy and muscle-supporting nutrients, making it a balanced snack or meal component.
Health Benefits
- Rich in dietary fiber from whole grain bread, which promotes a healthy digestive system and may reduce cholesterol levels.
- Provides calcium and phosphorus from cheese, essential for maintaining strong bones and teeth.
- A good source of protein, which supports muscle growth, repair, and overall body function.
- Contains B vitamins, such as niacin and thiamine, from whole grain bread, aiding in energy production and brain health.
- Offers healthy fats from cheese, which support brain function and help with the absorption of fat-soluble vitamins like A, D, E, and K.
Dietary Considerations
Selection and Storage
Store whole grain bread in a cool, dry place or freeze for long-term use. Cheese should be refrigerated in airtight containers or wrapped to prevent drying out.
Common Questions About Whole grain bread with cheese Nutrition
Is whole grain bread with cheese high in protein?
Whole grain bread with cheese is a moderate source of protein. A typical slice of whole grain bread contains around 4-6 grams of protein, while a slice of cheese (like cheddar or mozzarella) adds another 6-8 grams. Together, the combination provides approximately 10-14 grams of protein per serving.
Can I eat whole grain bread with cheese on a keto diet?
Whole grain bread with cheese is generally not suitable for a keto diet. Whole grain bread is typically high in carbohydrates, with one slice containing around 15-20 grams of carbs, which exceeds the daily allowance for keto adherents. While cheese is keto-friendly, combining it with bread can make it incompatible with low-carb or ketogenic goals.
What are the health benefits of whole grain bread with cheese?
Whole grain bread provides dietary fiber, which supports digestive health, and contains essential nutrients like magnesium, iron, and B vitamins. Cheese is rich in calcium and protein, promoting bone and muscle health. However, it is important to consume in moderation as cheese can be high in sodium and saturated fats, which may adversely affect heart health when consumed in excess.
What is the recommended serving size for whole grain bread with cheese?
A recommended serving is one slice of whole grain bread paired with one slice of cheese, combining to approximately 200-300 calories depending on the type of cheese used. To keep the portion balanced, consider including fresh vegetables or a side salad for added nutrients and fiber.
How does whole grain bread with cheese compare to white bread with cheese?
Whole grain bread with cheese is nutritionally superior to white bread with cheese due to higher fiber content and more nutrients like B vitamins and minerals. White bread is more processed and often lacks beneficial fiber, while whole grain varieties help sustain energy and promote digestion. Both options provide similar calories but whole grain bread is a healthier choice.
