How healthy is multigrain bread?
Is multigrain bread healthy? Yes, in sensible portions. Multigrain bread scores 42/100 on the HowHealthyIs Score: 100 g provides 265 kcal, 13 g protein and 7.4 g fiber. These values are for a USDA multigrain loaf that includes whole grains, which gives it more fiber, protein and magnesium than white bread, though it is also one of the sweeter loaves. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Multigrain bread ranks higher than 42% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Fiber10%
- Magnesium7%
- Iron5%
- Calcium3%
- Potassium2%
- Vitamin E1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat2%
- Added sugars4%
- Sodium6%
Raw NRF9.3: 38 minus 12 = 26. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in multigrain bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 265 kcal | 69 kcal | |
| Protein | 13 g | 3.5 g | 7% |
| Carbohydrates | 43 g | 11 g | 4% |
| Fiber | 7.4 g | 1.9 g | 7% |
| Sugars | 6.4 g | 1.7 g | |
| Added sugars | 5.5 g | 1.4 g | 3% |
| Fat | 4.2 g | 1.1 g | 1% |
| Saturated fat | 0.9 g | 0.2 g | 1% |
| Omega-3 fats | 0.2 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.1 mg | <0.1 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | <0.1 mg | 1% |
| Vitamin K | 1.4 µg | 0.4 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 75 µg | 20 µg | 5% |
| Minerals | |||
| Calcium | 103 mg | 27 mg | 2% |
| Iron | 2.5 mg | 0.7 mg | 4% |
| Potassium | 230 mg | 60 mg | 1% |
| Magnesium | 78 mg | 20 mg | 5% |
| Zinc | 1.7 mg | 0.4 mg | 4% |
| Sodium | 381 mg | 99 mg | 4% |
Source: USDA FoodData Central, "Bread, multi-grain (includes whole-grain)" (FDC 168013). Values rounded.
Why is multigrain bread good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Everyday sandwiches and toast
- Toast with eggs or nut butter
What should you watch out for?
- Multigrain only means several grains, not that they are whole, and many supermarket loaves are mostly refined flour with less fiber than this. Check that a whole grain comes first in the ingredients. Contains gluten, and seed mixes can include sesame.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.