Whole wheat bread

100 g raw

252 kcal

Boiled, 100 g

92 kcal

slice (32 g)

81 kcal

Protein, fat and carbs per 100 g

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

Method	Yield	Calories	Protein	Fat	Carbs
Raw	100%	252 kcal	12.4 g	3.5 g	42.7 g
Soaked	150%	168 kcal	8.3 g	2.3 g	28.5 g
Boiled	275%	92 kcal	4.5 g	1.3 g	15.5 g
Steamed	250%	101 kcal	5 g	1.4 g	17.1 g

Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Work out your daily targets and log this food in your diary — cooking method included.