12 Grain Bread Nutrition Facts and Health Benefits

Arnold 12 grain bread
Arnold 12 grain bread.

 Verywell / Alexandra Shytsman

A side staple of dinners, a complimentary food at dine-in restaurants, and arguably the most popular carb in the world, bread complements almost any meal. Unfortunately, most types of bread are loaded with unrefined white flour and brown or white sugar.

By switching out your white bread loaves and French baguettes for 12 grain bread, you will make your carb intake a little more nutritious as this type of bread contains nourishing enriched wheat flour, whole wheat flour, and soybean oil.

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 high-carbohydrate food, containing 19 grams per slice, or six percent of your daily recommended value. The carbs come from flour, wheat, brown sugar, and oats. Unlike many other bread choices, 12 grain bread comes fairly packed with added nutrients from the bran and germ, but you should still limit your consumption.


One slice of 12 grain bread contains three total lipid fats, equal to five percent of your recommended daily value. This comes from the oil, sunflower seeds, and flaxseeds (depending on the brand) and are considered healthy fat sources. There is no saturated fat or trans fat in 12 grain bread.

Because of the high number of carbs in bread, you should also consume other healthy sources of fats, such as avocados, nuts, and salmon.


Although people tend to focus on the carb content of bread, a slice of 12 grain offers 5 grams of protein, similar to what you find in a standard size yogurt or one egg.

According to Harvard Health Publishing, you can get your daily protein from plant-based sources, including whole wheat. You should vary how you consume your protein. Leafy greens, nuts, and legumes are also good sources of protein.

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 six percent 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.

Health Benefits

Along with adding healthy grains to your diet, consuming 12 grain bread offers other benefits for carb and sandwich enthusiasts.

Keeps You Full Longer

In a study published in Nutrition Journal, researchers from Malmo, Sweden found that in healthy adults, bread made with intact wheat kernels satisfied study participants longer than with refined wheat flour.

Improves Insulin

Bread with whole wheat was found to promote insulin sensitivity when compared to white bread, according to a study.

Can Reduce Cardiovascular Events

The USDA says that the fiber from whole grains can help reduce blood cholesterol levels and lower the risk of heart disease and obesity. 

Folic Acid May Aid Red Blood Cell Formation

Consuming folic acid assists with a healthy pregnancy by reducing the risk of spina bifida and anencephaly.


Not everyone should consume 12 grain bread, especially those with food allergies. Anyone with the following should avoid this type of carb.

Celiac Disease

According to the American Academy of Allergy, Asthma & Immunology (AAAAI), gluten is a protein found mostly 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.

The AAAAI says that another condition called non-celiac gluten sensitivity could be even more common, but the statistics on it are unknown.

Food Allergy

Wheat falls into the top eight food allergies among children. Parents should take precautions when introducing wheat into the diet. The CDC states that food allergies are a public health concern affecting an estimated eight percent 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. Certain brands of 12 grain bread contain sunflower and sesame seeds, which can lead to anaphylaxis in those who are allergic.


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

  • 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 to keep bread beyond its 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 its figure. You should keep bread in a box (or on a countertop) for no more than three days to presrve its freshness and avoid any potential molding.


Substitute white bread for 12 grain bread in these recipes to boost your meal's nutrition profile.

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Article 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.
  1. Hlebowicz J, Lindstedt S, Björgell O, Höglund P, Almér LO, Darwiche G. The botanical integrity of wheat products influences the gastric distention and satiety in healthy subjects. Nutr J. 2008;7:12.

  2. Mccarty MF. Magnesium may mediate the favorable impact of whole grains on insulin sensitivity by acting as a mild calcium antagonist. Med Hypotheses. 2005;64(3):619-27.

Additional Reading
  • 12 Grain Bread. United States Department of Agriculture. Updated July 14, 2017.

  • American Academy of Allergy, Asthma & Immunology. Celiac Disease, Non-Celiac Gluten Sensitivity, and Food Allergy: How are They Different? 

  • Centers for Disease Control and Prevention (CDC). Food Allergies. Updated June 8, 2020.

  • Food Allergy Reaction & Reaction (FARE). Other Food Allergies. 

  • Freezing and Food Safety. United States Department of Agriculture. Updated June 15, 2013.

  • Pendick D. How much protein do you need every day? Harvard Health Publishing. Updated on June 25, 2019.

  • United States Department of Agriculture. Why is it important to eat grains, especially whole grains?