Wholemeal bread
BLS 4.0 food: Wholemeal bread (Vollkornbrot), code B101000 · cross-reference USDA FDC #172688
Per portion (80 g)
168 kcalenergy
5.7 gprotein
8 gfibre
0.81 gfat
30.4 gcarbohydrate
Verified benefits — authorised EU health claims
Wholemeal bread meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 14 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 14 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 14 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionThiamine contributes to normal energy-yielding metabolism.
✓ 0.22 mg per 100 g = 20 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.22 mg per 100 g = 20 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.22 mg per 100 g = 20 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 36 more authorised claims
Niacin contributes to normal energy-yielding metabolism.
✓ 3.3 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.3 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.3 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.3 mg per 100 g = 21 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 34.8 µg per 100 g = 17 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 34.8 µg per 100 g = 17 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 34.8 µg per 100 g = 17 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 34.8 µg per 100 g = 17 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 34.8 µg per 100 g = 17 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 34.8 µg per 100 g = 17 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 57 mg per 100 g = 15 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 57 mg per 100 g = 15 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 57 mg per 100 g = 15 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 57 mg per 100 g = 15 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 57 mg per 100 g = 15 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 181 mg per 100 g = 26 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 1.6 mg per 100 g = 16 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 25.7 µg per 100 g = 47 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 25.7 µg per 100 g = 47 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 25.7 µg per 100 g = 47 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 25.7 µg per 100 g = 47 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 25.7 µg per 100 g = 47 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.2 mg per 100 g = 20 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.2 mg per 100 g = 20 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.2 mg per 100 g = 20 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.2 mg per 100 g = 20 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1.5 mg per 100 g = 75 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1.5 mg per 100 g = 75 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in saturated fat — which relates to the authorised claims: “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle❤️ Heart health💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 210 kcal | 168 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 7.2 g | 5.7 g | BLS PROT625 · Recipe calculation | |
| Fat | 1 g | 0.81 g | BLS FAT · Recipe calculation | |
| Carbohydrate (available) | 38 g | 30.4 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.82 g | 0.65 g | BLS SUGAR · Calculated by formula | |
| starch | 37 g | 29.6 g | BLS STARCH · Recipe calculation | |
| Dietary fibre | 10 g | 8 g | BLS FIBT · Recipe calculation | |
| Water | 42 g | 33.6 g | BLS WATER · Recipe calculation | |
| Salt | 1.2 g | 0.96 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.12 g | 0.1 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.13 g | 0.11 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.47 g | 0.37 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.04 g | 0.03 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.04 g | 0.03 g | BLS F18:3CN3 · Recipe calculation | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Recipe calculation | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Recipe calculation | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.42 g | 0.34 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.42 g | 0.34 g | BLS F18:2CN6 · Recipe calculation | |
| Oleic acid | 0.11 g | 0.09 g | BLS F18:1CN9 · Recipe calculation | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Recipe calculation |
Vitamins
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.43 mg | 0.35 mg | 4 % | BLS VITE · Recipe calculation |
| Vitamin K | 0.8 µg | 0.64 µg | 1 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.22 mg | 0.18 mg | 20 % | BLS THIA · Recipe calculation |
| Riboflavin (vitamin B2) | 0.09 mg | 0.07 mg | 6 % | BLS RIBF · Recipe calculation |
| Niacin (vitamin B3) | 3.3 mg | 2.6 mg | 21 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.31 mg | 0.25 mg | 5 % | BLS PANTAC · Recipe calculation |
| Vitamin B6 | 0.17 mg | 0.13 mg | 12 % | BLS VITB6 · Recipe calculation |
| Biotin | 4 µg | 3.2 µg | 8 % | BLS BIOT · Recipe calculation |
| Folate | 34.8 µg | 27.8 µg | 17 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Recipe calculation |
| Choline | 27.2 mg | 21.8 mg | USDA FDC 172688 |
Minerals & trace elements
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 479 mg | 383 mg | BLS NA · Recipe calculation | |
| Potassium | 278 mg | 222 mg | 14 % | BLS K · Recipe calculation |
| Calcium | 25.2 mg | 20.2 mg | 3 % | BLS CA · Recipe calculation |
| Magnesium | 57 mg | 45.6 mg | 15 % | BLS MG · Recipe calculation |
| Phosphorus | 181 mg | 145 mg | 26 % | BLS P · Recipe calculation |
| Iron | 1.8 mg | 1.5 mg | 13 % | BLS FE · Recipe calculation |
| Zinc | 1.6 mg | 1.3 mg | 16 % | BLS ZN · Recipe calculation |
| Iodine | 0 µg | 0 µg | 0 % | BLS ID · Recipe calculation |
| Selenium | 25.7 µg | 20.6 µg | 47 % | USDA FDC 172688 |
| Copper | 0.2 mg | 0.16 mg | 20 % | BLS CU · Recipe calculation |
| Manganese | 1.5 mg | 1.2 mg | 75 % | BLS MN · Recipe calculation |
| fluoride | 0 mg | 0 mg | BLS FD · Recipe calculation |
Essential amino acids
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.16 g | 0.13 g | BLS HIS · Recipe calculation | |
| Isoleucine | 0.23 g | 0.19 g | BLS ILE · Recipe calculation | |
| Leucine | 0.45 g | 0.36 g | BLS LEU · Recipe calculation | |
| Lysine | 0.23 g | 0.18 g | BLS LYS · Recipe calculation | |
| Methionine | 0.11 g | 0.09 g | BLS MET · Recipe calculation | |
| Phenylalanine | 0.31 g | 0.25 g | BLS PHE · Recipe calculation | |
| Threonine | 0.22 g | 0.17 g | BLS THR · Recipe calculation | |
| Tryptophan | 0.08 g | 0.07 g | BLS TRP · Recipe calculation | |
| Valine | 0.3 g | 0.24 g | BLS VAL · Recipe calculation |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.