12 Grain Bread Nutrition Facts and Health Benefits

12 Grain Bread

Verywell / Alexandra Shytsman 

Switching out white bread for 12 grain bread may be slightly more nutritious, as most of these types of breads are enriched with vitamins and minerals lost in flour processing (such as B vitamins). However, 12 grain bread isn't necessarily a whole-grain bread unless it is made from 100% whole grain flour. Always check the ingredient list. If the first ingredient says 100% whole wheat, for example, it is considered a whole grain.

Whole grains are often preferred because they contain the bran, germ, and endosperm of the grain and retain naturally occurring vitamins, minerals, and fiber. Whole-grain breads may also support gut health and heart health and help improve satiety.

12 Grain Bread Nutrition Facts

This nutrition information, for one slice of 12 grain bread (43g), is provided by the United States Department of Agriculture (USDA).

  • Calories: 120
  • Fat: 3g
  • Sodium: 190mg
  • Carbohydrates: 19g
  • Fiber: 3.01g
  • Sugars: 2g
  • Protein: 5g


Bread is a carbohydrate-dense food because its primary ingredient is flour. The amount of carbohydrates in a serving of bread will depend on the size and the brand. This particular 12 grain bread contains 19 grams of carbohydrate per slice, or 6% of your daily recommended value. The carbs come from flour, wheat, brown sugar, and oats. If you are following a carbohydrate-controlled diet, be mindful of the amount of carbohydrates in one slice of your favorite bread.


One slice of 12 grain bread contains three total lipid fats, equal to 5% of your recommended daily value. This comes from oil, sunflower seeds, and flaxseeds (depending on the brand), considered healthy fat sources. There is usually no saturated fat or trans fat in 12 grain bread, but this will depend on the brand. Always check labels.


A slice of 12 grain offers 5 filling grams of protein, which is slightly less than a 6-ounce container of unsweetened yogurt or one whole egg.

Vitamins and Minerals

One slice of 12 grain bread provides 40 grams of calcium for healthy bones, 3 grams of fiber to assist with digestion, 1 milligram of iron (or 6% of your recommended daily value) for energy and proper blood flow, and 1.6 grams of niacin to help lower LDL cholesterol and raise HDL cholesterol levels.


One slice of 12 grain bread is about 120 calories. It tends to be higher in calories than commercially prepared white bread but contains more beneficial fiber.

Health Benefits

Along with adding whole grains to your diet, consuming 12 grain bread made with whole grains offers other benefits for sandwich enthusiasts.

Supports Gut Health

Fiber plays an important role in healthy digestion and gut health. It helps gives bulk to stool and also has prebiotic compounds that reach the colon where they are fermented and serve as fuel for beneficial gut bacteria.

Keeps You Full Longer

Studies suggest that whole grain breads tends to increase fullness and keep people satisfied longer than refined grain breads. Researchers suspect that both the fiber in whole grains and its beneficial effect on gut bacteria may contribute to satiety.

Helps Reduce Blood Sugar Spikes

A study compared the blood glucose (blood sugar) of overweight and obese men after they ate various types of breads on different occasions. Researchers found that the rise in blood sugar was significantly lower after participants ate 12-grain or sprouted grain breads compared to sourdough or white breads.

The findings suggest that whole grain breads may be better bread choices than sourdough or white bread to help minimize the rise in blood sugar, especially for individuals at an increased risk for diabetes.

Lowers Risk of Heart Disease

A review of studies that looked at whole grain consumption and heart disease found that eating whole grains, including whole-grain bread, was associated with a reduced risk of heart disease.

According to the USDA, the fiber from whole grains can help reduce blood cholesterol levels and help lower the risk of heart disease and obesity. Many 12 grain breads also contain heart-healthy fats from nuts and seeds that may offer an added benefit for heart health.

Helps Prevent Birth Defects

Whole wheat is fortified with folic acid, an important B vitamin especially for those who are pregnant. Consuming folic acid assists with a healthy pregnancy by reducing the risk of neural tube defects, such as spina bifida (vertebrae do not form correctly around the spinal cord), and is important for blood cell formation.


Not everyone should consume 12 grain bread, especially those with food allergies.

Celiac Disease

Gluten is a protein found in wheat products. Those with celiac disease, an autoimmune condition in which the immune response is directed against your own body instead of against foreign substances such as viruses or bacteria, should avoid all products with any gluten, such as wheat bread.

According to the American Academy of Allergy, Asthma & Immunology (AAAAI), another condition called non-celiac gluten sensitivity could be even more common than celiac disease. However, the statistics on it are currently unknown.

Food Allergy

Wheat falls into the top eight food allergies among children. Parents should take precautions when introducing wheat into the diet. The Centers for Disease Control and Prevention (CDC) states that food allergies are a public health concern affecting an estimated 8% of children in the United States, which amounts to one in 13 children.

Seed Allergy

According to the Food Allergy Research & Education (FARE), seed allergies can cause a severe reaction in some people. Certain brands of 12 grain bread contain sunflower and sesame seeds, which can lead to anaphylaxis, a serious and potentially life threatening reaction, in those who are allergic.


The grains in 12 grain bread can vary, offering consumers a choice in flavor profiles. Types of grains include:

  • Whole wheat
  • Wheat
  • Wheat berries
  • Buckwheat
  • Sunflower seeds
  • Oats
  • Barley
  • Brown rice
  • Rye
  • Millet
  • Amaranth
  • Corn
  • Flaxseed
  • Rice
  • Sesame seed

When It’s Best

Bread can mold when left uneaten. You should make sure to look at the label and consume the product before the date stamped on the packaging. You might find mold starting as early as three days of purchase. Make sure to inspect the bread before you eat it or freeze the slices before they spoil so you can keep them beyond the expiration date.

Storage and Food Safety

You can protect bread from molding too quickly. According to the USDA, you can store almost any food safely in the freezer. Food stored at 0°F will always be secure. Only the quality of bread suffers from lengthy freezer storage—you might not get the rich, whole wheat flavor if you leave a loaf for an extended time in the freezer.

Freezing at 0°F will also disable any microbes, such as the yeast and mold in bread. However, once you decide to thaw 12 grain bread, microbes can become active again and begin multiplying to levels that lead to foodborne illness. You should plan on consuming the bread within days of thawing to avoid eating any perished food.

In addition, freezing 12 grain bread will also preserve the bread in the exact state you purchased the loaf. For example, if the bread contains a spongy interior with a crisp crust, freezing will allow you to eat it days or months later with this same texture.

Refrigeration can make your bread mold less quickly, but the texture can deteriorate faster. You’re better off freezing the 12 grain load and thawing slices as you need them.

Keeping your bread stored in a breadbox can help preserve the flavor as this allows for less exposure to natural sunlight, and most likely keeps the bread in its original shape. Because 12 grain bread contains a soft interior, storing anything next to it or on top of it will crush it. You should keep bread in a box (or on a countertop) for no more than three days to preserve its freshness and avoid any potential molding.

8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  4. Mofidi A, Ferraro ZM, Stewart KA, et al. The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese menJournal of Nutrition and Metabolism. 2012;2012:1-9. doi:10.1155/2012/184710

  5. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studiesBMJ. Published online June 14, 2016:i2716. doi:10.1136/bmj.i2716

  6. Centers for Disease Control and Prevention. Folic acid.

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  8. Centers for Disease Control and Prevention. Food allergies.

By Jennifer Purdie, M.Ed, CPT
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."