Food guide

Multigrain Bread

Bread made with several grains and seeds for a mixed nutrient profile.

Whole GrainsFibre-RichPlant-Based

Multigrain Bread, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of multigrain bread for fair comparison. Typical serving: 2 slices (60 g) — 160 kcal per 60 g serving.

Nutrition information for Multigrain Bread
Nutrient	Per 100 g	Per serving (60 g)	Per 100 kcal
Energy	267 kcal	160 kcal	100 kcal
Protein	11.7 g	7 g	4.4 g
Carbohydrate	43.3 g	26 g	16.3 g
Fat	5 g	3 g	1.9 g
Fibre	6.7 g	4 g	2.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of multigrain bread, with a typical serving and FDA Daily Value for adults.

Micronutrients for Multigrain Bread
Nutrient	Per 100 g	Per serving (60 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.66 mg	0.4 mg	4%
Vitamin K	0.6 µg	0.36 µg	<1%
Thiamin	0.42 mg	0.25 mg	35%
Riboflavin	0.25 mg	0.15 mg	19%
Niacin	4.3 mg	2.6 mg	27%
Vitamin B6	0.18 mg	0.11 mg	11%
Folate	114 µg	68.4 µg	28%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.52 mg	0.31 mg	10%
Choline	16.1 mg	9.7 mg	3%
Minerals
Calcium	124 mg	74.4 mg	10%
Iron	2.2 mg	1.3 mg	12%
Magnesium	85 mg	51 mg	20%
Phosphorus	188 mg	113 mg	15%
Potassium	204 mg	122 mg	4%
Sodium	359 mg	215 mg	16%
Zinc	1.5 mg	0.9 mg	14%
Selenium	26.9 µg	16.1 µg	49%
Copper	0.24 mg	0.14 mg	27%
Manganese	1.8 mg	1.1 mg	78%

Source: USDA FoodData Central — Bagels, multigrain

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat multigrain bread?

Seeds add unsaturated fat and minerals.
More fibre and protein than white bread.

How to include it

Toast and top with eggs or nut butter.
Use for sandwiches that need to hold up to moist fillings.

Things to consider

'Multigrain' does not guarantee wholegrain — check the label.
Seeded loaves are more calorie-dense.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.