Is Enriched Wheat Bread Healthy To Eat?

Next time you make a sandwich, reach for enriched wheat bread. In addition to offering a richer taste over white bread, enriched bread is higher in several vitamins and minerals. This good-for-you bread also offers fiber and protein, and it is moderate in calories and low in fat, so it does not ruin your diet.

Calories and Fat

A two-slice serving of enriched wheat bread contains 140 to 160 calories. This is an acceptable amount as part of a healthy breakfast -- your first meal of the day should contain 350 to 500 calories -- or as part of a nutritious meal. Monitor any toppings or sandwich fillings you use, however, to make sure you do not eat too many calories for a single meal. This serving of enriched bread also introduces 2 g of fat into your diet, which is quite low. Aim to consume 20 to 35 percent of your calories from fat in a 24-hour period, which amounts to 44 to 78 g of fat if you follow a 2,000-calorie meal plan.

Carbohydrates and Fiber

One serving of enriched wheat bread has 28 to 30 g of carbohydrates, a macronutrient mainly responsible for providing energy. You also take in 2 g of fiber. The fiber in wheat bread plays a variety of roles, from making your stomach feel full to helping you avoid constipation. Your diet should include 225 to 325 g of carbohydrates and 25 to 38 g of fiber each day.

Protein

The protein you include in your daily meal plan bolsters your immune function and provides energy when carbohydrates are not available, and consuming enriched wheat bread can help you meet your daily protein needs of 50 to 175 g per day. A serving of this bread contains 4 to 6 g of protein. Many sandwiches contain lunchmeat, cheese and other protein-rich fillings, such as tuna salad, so eating a sandwich that uses enriched wheat bread is a good choice for boosting your protein intake.

Iron

Enriched wheat bread helps supplement your daily intake of iron, with 8 to 12 percent of the daily recommended intake. The iron in this bread helps prevent the development of anemia, a condition that can impact your life by robbing you of energy. It may also trigger heart palpitations, dizziness and cold skin.

Calcium

Eat a serving of enriched wheat bread to help you add calcium to your meal plan. One serving of this bread provides up to 8 percent of the calcium you require daily, and this makes bread useful for building up bone strength. Getting enough calcium may also help prevent hypertension, so choose wheat bread with the highest available calcium levels.