Cereals and Grains / Whole Grains
Bread, brown
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 313kcal / 2530kcal (12%) |
Macronutrients
Protein | 12.1 g/ 71g (17%) | ||||||
Total Fat | 0.9 g/ 42g (2%) low | ||||||
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Total Carbs | 64.1 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.28 mg/ 1mg (23%) source |
Vit B2 | 0.21 mg/ 1mg (16%) source |
Vit B3 | 2.3 mg NE/ 16mg NE (14%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 43 mg/ 750mg (5%) |
Phosphorus | 88 mg/ 700mg (12%) |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 614 mg/ 1500mg (40%) |
Allergen Info
Wheat
Gluten
What is this food?
Brown bread (bread made from whole grains). It’s a carb food that provides energy and some fiber.
Why it matters to health
Brown bread can help you feel energized for your daily activities, and its fiber (4.8 g per 100 g) supports better digestion and helps you feel full. It also has sugar (7.1 g) and sodium (614 mg), so portions matter—especially if you already get salt from viands, instant noodles, or processed foods. The bread also has a small amount of saturated fat (0.22 g); choosing whole-grain options and pairing it with protein and vegetables can make your meal more balanced.
Healthier tips
- Use a sensible portion: aim for about 1–2 slices per meal (depending on slice size), especially if you also have rice or noodles.
- Pair it with protein (egg, tuna, chicken, tofu) and vegetables (lettuce, tomato, cucumber) to improve fullness and balance.
- If you snack, keep it lighter: brown bread with peanut butter or cheese is okay, but watch the total servings for the day.
- Check labels when possible: choose breads with higher fiber and lower sodium if available.
- For 3 meals + 1–2 snacks, place brown bread mainly in meals (breakfast or merienda) and avoid stacking too many carb-heavy foods in one sitting.
Common Filipino dishes
Tuna sandwich, Egg sandwich, Avocado toast, Pan de sal with egg, Peanut butter sandwich
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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