Whole wheat bread provides 6 g fiber per 100 g – triple white bread. A dose-response meta-analysis of 10 cohort studies (Zhang et al., Eur J Clin Nutr 2018, n = 782,751) found each 30 g/day whole grain increment reduces all-cause mortality by 7%. Fiber provides roughly 2 kcal/g rather than 4, so actual energy is slightly below the label. Commercial slices range 28–42 g — weigh once per brand.
How should I track Bread, whole-wheat, commercially prepared?
Bread, whole-wheat, commercially prepared is high in fiber. Bakery products like Bread, whole-wheat, commercially prepared vary more than you would expect — even pieces from the same batch can differ by 25–50 g. Research on portion estimation (Almiron-Roig et al., Appetite 2013) shows that people are particularly bad at estimating baked goods because size, density, and moisture all vary. The simplest fix: weigh a few pieces with a kitchen scale and you will quickly learn what your usual portion actually weighs. This one-time calibration makes all future logging faster and more reliable.
