Nutrients in Whole-wheat bread or pita
In one serving: 2 slices or 1 loaf (64 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Selenium | 16 mcg NIH | 29% | 29% |
| Vitamin B1 (thiamin) | 0.25 mg NIH | 23% | 21% |
| Vitamin B3 (niacin) | 2.8 mg NE NIH | 20% | 18% |
| Copper | 160 mcg | 18% | 18% |
| Magnesium | 48 mg NIH | 15% | 12% |
| Zinc | 1.1 mg NIH | 14% | 10% |
| Vitamin B2 (riboflavin) | 0.15 mg NIH | 14% | 12% |
| Vitamin B5 (pantothenic acid) | 0.5 mg NIH | 10% | 10% |
| Iron | 1.6 mg NIH | 8.9% | 20% |
| Vitamin B9 (folate / folic acid) | 27 mcg DFE | 6.8% | 6.8% |
| Calcium | 60 mg NIH | 6% | 6% |
| Choline | 17 mg NIH | 4% | 3.1% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Foul medames with tahini, whole-wheat bread and an orange
- Eggs with tomato, whole-wheat bread and a glass of milk
- Hummus with whole-wheat bread, red pepper and olive oil
- Cheese and egg sandwich on whole-wheat bread with a guava
- Peanut butter on whole-wheat bread, banana and milk
- Avocado on whole-wheat bread with tomato and sunflower seeds
- Lentil soup with lemon, whole-wheat bread and tabbouleh
- Sardines with whole-wheat bread and tomato-parsley salad
- Okra stew with lamb and whole-wheat bread
- Tuna salad with chickpeas, tomato and whole-wheat bread
- Spinach omelette with whole-wheat bread
- Lentil soup with carrot and whole-wheat bread
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)