NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT scores 60/100 (Good), primarily driven by its significant fiber content, though its ultra-processed nature and sodium levels are notable factors.
This product scores 60/100, placing it in the 'Good' category for overall nutrition.
A serving provides 9.3g of fiber per 100g, contributing positively to daily intake.
The product is classified as NOVA 4 (ultra-processed) due to its extensive ingredient list.
It contains 395.35mg of sodium per 100g, which is a moderate amount for bread.
Consider portion sizes to manage sodium intake, especially if consuming multiple servings.
Scores +13 points above the grain category average (47/100 across 2269 foods).
Fiber
9.3g
33% of Daily Value
Protein
11.6g
23% of Daily Value
Added sugar
2.3g
5% of Daily Value
Sodium
395.35mg
17% of Daily Value
+
What it brings to the table
Fiber (9.3g)+12
Protein (11.6g)+7
Micronutrients (Iron)+2
−
What holds it back
Sodium (395.4mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 60
NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT achieves a FoodScore of 60/100, indicating a 'Good' nutritional profile. This score is significantly boosted by its high fiber content, providing 9.3g per 100g, which earns a substantial +12 bonus. The product also offers a good amount of protein at 11.6g per 100g, contributing a +7 bonus, and provides 12% DV for iron, adding a +2 bonus. However, the score is tempered by several factors. The sodium content, at 395.35mg per 100g, incurs a -1 penalty. A more significant deduction comes from its classification as NOVA 4 (ultra-processed), resulting in a -10 penalty. Ingredients like modified wheat starch and DATEM are indicators of its processed nature. While marketed as '100% Light Whole Wheat,' the presence of added sugars (2.3g per 100g from ingredients like sugar and molasses) is a consideration. Compared to a generic whole-grain equivalent, this NATURE'S HARVEST product offers a similar fiber profile but with a more complex ingredient list.
Health benefits
What the nutrients in nature's harvest 100% light whole wheat, light actually do for you, grounded in established dietary science.
Supports Digestive Health
This NATURE'S HARVEST bread is a good source of dietary fiber, providing 9.3g per 100g. Fiber is crucial for maintaining regular bowel movements and can help prevent constipation. Including fiber-rich foods like this bread in your diet contributes to overall gut health by supporting the growth of beneficial gut bacteria. The fiber content helps add bulk to stool, facilitating its passage through the digestive system.
Contributes to Satiety
With 9.3g of fiber and 11.6g of protein per 100g, this product can contribute to feelings of fullness and satiety. Fiber and protein are known to slow digestion, which can help manage appetite and potentially reduce overall calorie intake throughout the day. Choosing foods that promote satiety can be a useful strategy for weight management as part of a balanced diet.
Source of Iron
NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT provides 2.09mg of iron per 100g, which is 12% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and for energy production. Including sources of iron in your diet is important for preventing iron deficiency, which can lead to fatigue and weakness. This bread can contribute to your daily iron needs.
NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT scores 60/100 (Good), primarily driven by its significant fiber content, though its ultra-processed nature and sodium levels are notable factors.
How to eat it
This light whole wheat bread is commonly consumed as part of breakfast or lunch, often as toast or in sandwiches. A typical serving is two slices. It's a convenient option for adding grains to meals, but be mindful of portion sizes and accompanying ingredients.
Pair with lean protein sources like turkey or hummus and vegetables to create a balanced sandwich.
Use as a base for avocado toast, adding a source of healthy fats and additional fiber.
Be mindful of toppings like high-sodium deli meats or excessive spreads to keep the overall meal balanced.
Consider using a single slice for open-faced sandwiches to manage carbohydrate and sodium intake.
Things to keep in mind
This product contains several ingredients that classify it as ultra-processed, such as cellulose fiber, modified wheat starch, and DATEM. While generally recognized as safe, individuals with sensitivities to certain food additives may wish to review the ingredient list carefully. The product also contains wheat gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity. Additionally, it contains soy lecithin, which is an allergen for those with soy allergies. The sodium content, at 395.35mg per 100g, should be considered, especially for individuals monitoring their sodium intake for blood pressure management.
Is NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT healthy?
NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT scores 60/100, placing it in the 'Good' category. It offers a notable amount of fiber and protein, which are beneficial for satiety and digestive health. However, it is an ultra-processed food with a moderate sodium content, so it's best consumed as part of a balanced diet.
How does NATURE'S HARVEST compare to other whole wheat breads?
Compared to a generic whole-grain bread, NATURE'S HARVEST 100% LIGHT WHOLE WHEAT, LIGHT offers similar fiber and protein levels. However, its extensive ingredient list and NOVA 4 classification indicate it is more processed than simpler whole wheat breads. For example, brands like Pepperidge Farm 100% Whole Wheat may have fewer additives.
What is 'cellulose fiber' in the ingredient list?
Cellulose fiber is a common food additive derived from plant cell walls, used to increase the fiber content and improve the texture of foods. In this bread, it contributes to the overall fiber count, which is a positive nutritional aspect. It is generally considered safe for consumption.
What is a recommended portion size for this bread?
The serving size for this product is 2 slices. This portion provides a good amount of fiber and protein. However, if you are monitoring your sodium intake, you might consider using a single slice or balancing it with low-sodium ingredients in your meal.
Does this bread contain added sugar?
Yes, this product contains 2.3g of added sugar per 100g, from ingredients like sugar and molasses. While this amount is relatively low compared to many other processed foods, it's important to be aware of all sources of added sugar in your diet.
Is this bread suitable for individuals with gluten sensitivity?
No, this bread is not suitable for individuals with gluten sensitivity or celiac disease. The first ingredient is whole wheat flour, and it also explicitly lists wheat gluten, both of which contain gluten.