White bread gets a bad rap, nutritionally speaking. You can now opt for white bread made with whole grains, which increases the vitamin and mineral content as well as the fiber this bread contains. Look for varieties of bread that contain oats, whole wheat, quinoa and other grains for the biggest bang for your nutritional buck. It can be a healthy part of your diet.
Nutrition Basics
Two slices of whole-grain white bread contains 110 to 130 calories and 2 g of fat. Little of the fat is saturated -- 0.5 g -- so the bad fat content of this food is quite low. Whole-grain white bread provides 4 to 6 g of quality protein, which accounts for 7.1 to 13 percent of the amount you should eat every day. You'll take in 22 to 25 g of carbohydrates in a serving of two slices -- you need 225 to 325 g every day. Each serving contains 3 to 4 g of fiber, which contributes to the 25 to 38 g you should consume daily.
Minerals
You may find whole-grain white bread in nutritionally enriched or unenriched varieties, which means the vitamin and mineral content may vary significantly. Check the label on the bread you choose for nutritional values. Generally, however, this type of bread contains 4 to 15 percent of your daily value of iron. The iron in whole-grain white bread helps protect you against anemia, a medical condition that triggers sluggishness, irregular heartbeat and pale skin. The bread may also be a good source of calcium, with 4 to 35 percent of the daily recommended intake.
Vitamins
Enriched types of whole-grain white bread contain a range of B vitamins. In a serving, you take in up to 15 percent of the thiamin, vitamin B-6, vitamin B-12 and niacin, as well as 8 percent of the riboflavin, all of which impact your body's ability to produce energy from foods in your diet. This bread is a source of vitamin D, too -- each serving provides 20 percent of the daily recommended intake. Vitamin D helps regulate the amount the calcium and phosphorus in your body.
Considerations
Due to the salt in the dough, whole-grain white bread contains 200 to 290 mg of sodium per serving. Lunch meat often contains high quantities of sodium, so choose low-sodium varieties to keep your intake as low as possible. The American Heart Association suggests consuming no more than 1,500 mg every day. Too much in your diet can trigger water retention and high blood pressure.
References
- Fitbit: Whole Grain White Bread
- Fitbit: White Bread, Whole Grain
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet; November 2009
- University of Maryland Medical Center: Iron; June 2009
- Medline Plus: B Vitamins
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