When choosing your daily bread, make sure it’s made from whole grains. In addition to its sturdy texture and filling fiber, whole grain bread has many proven health benefits. A 2021 study found that by increasing their intake of this food, people with type 2 diabetes were able to lower their body weight, blood sugar, triglycerides, and more. Other research has shown that whole grains help reduce the risk of cardiovascular disease. Given these benefits, whole grain bread should undoubtedly earn a place in your shopping cart (and in your belly).
To identify whole grain bread (as opposed to refined grain or multigrain), first turn a loaf over and look at the ingredients list. A true whole grain product will have whole wheat flour listed as the first ingredient. You can also look for products labeled “100% whole grain” – this will eliminate any doubts about the ingredients!
With the help of nutritionists, we’ve compiled the nine best whole grain breads on the market today, as well as two that aren’t quite as great as they’re advertised to be.
This is how we selected the healthiest whole grain bread:
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Recognizable ingredients. It doesn’t take much to bake a high-quality wholemeal bread. But making it last long is tricky. Many manufacturers add lots of preservatives and additives to their recipes. We have refrained from using these because they increase the level of processing.
9 healthiest whole grain breads
1. Best: Sprouted whole grain bread according to Ezekiel 4:9
Nutrition (1 slice per serving):
Calories: 80
Fat: 0.5 g (Saturated fatty acids: 0 g)
sodium: 75mg
Carbohydrates: 15 g (fiber: 3 g, sugar: 0 g)
protein: 5g
“Ezekiel 4:9 Sprouted whole grain bread deserves a top spot for its simplicity and quality,” says registered dietitian Vandana Sheth RDN, CDCES, FAND. It starts with (sprouted) whole wheat flour, but that’s not all it contains. “It’s made with only sprouted whole grains and seeds, is free of added sugars, and has a nutrient-dense profile. With ingredients like sprouted wheat, barley, millet, lentils, and soybeans, it’s a healthy choice for those looking for whole grain indulgence.”
RELATED: The 9 best wholemeal breads on the supermarket shelf
2. Best: Dave’s Killer Bread 21 Whole grain and seeds in thin slices
Nutrition (1 slice per serving):
Calories: 110
Fat: 1.5 g (Saturated fatty acids: 0 g)
sodium: 170mg
Carbohydrates: 22 g (fiber: 5 g, sugar: 5 g)
protein: 5g
For a medium-sized sandwich, choose Dave’s Killer Bread’s 21 Whole Grain and Seeds in the thin slice variety. “It’s the perfect size for a single serving of bread,” says Kim Kulp, RDNa gut health expert from the San Francisco Bay Area. The bread’s first ingredient is whole grain, but it also contains 20 other grains and seeds. “This is a great way to increase the variety of plant foods in your diet, which is so important for gut health!” Kulp says.
3. Best: Milton’s healthy wholemeal bread
Nutrition (1 slice per serving):
Calories: 100
Fat: 0.5 g (Saturated fatty acids: 0 g)
sodium: 160mg
Carbohydrates: 19 g (fiber: 4 g, sugar: 4 g)
protein: 4g
Milton’s isn’t kidding when they put “healthy” in the name of this bread. It’s made with whole wheat flour and fortified with a serving of flaxseed, rolled oats and oat fiber – a total of an impressive 4 grams of protein and fiber per slice.
RELATED: The 10 best high-fiber foods for weight loss
4. Best: Nature’s Own 100% Whole Grain Bread
Nutrition (1 slice per serving):
Calories: 60
Fat: 0.5 g (Saturated fatty acids: 0 g)
sodium: 110mg
Carbohydrates: 11 g (fiber: 2 g, sugar: 0 g)
protein: 4g
“We often buy Nature’s Own wholemeal bread,” says Lisa Andrews, MEd, RD, LD, a registered dietitian at Health Insiders. “It’s only 60 calories per piece, which is great for someone who is restricting calories or carbs in their diet.” Plus, she points out that this is another affordable option.
5. Best: Bread only whole grain sourdough
Nutrition (1 slice per serving):
Calories: 90
Fat: 0 g (Saturated fatty acids: 0 g)
sodium: 210mg
Carbohydrates: 19 g (fiber: 2 g, sugar: 0 g)
protein: 4g
Did you know that sourdough is not always made from white flour? Bread Alone, a New York-based carbon-neutral brand, makes a good sourdough from organic whole wheat flour. This one gets a thumbs up from Malina Malkani, MS, RDN, CDNOwner of Malina Malkani Nutrition and author of Safe and easy prevention of food allergies.
“The fermentation process used to make whole grain sourdough bread helps reduce the number of phytates that bind to certain minerals and interfere with their absorption in the body,” she says. As a result, whole grain sourdough bread is easier to digest (and takes longer to digest), which can help stabilize blood sugar levels after eating.”
6. Best: Dave’s Killer 100% Whole Grain Bread
Nutrition (1 slice per serving):
Calories: 100
Fat: 1.5 g (Saturated fatty acids: 0 g)
sodium: 160mg
Carbohydrates: 21 g (fiber: 3 g, sugar: 4 g)
protein: 4g
Dave’s Killer Bread wins again with its 100% whole grain option. You won’t find any refined grains here! And there are other benefits: “Each slice has only 70 calories, the ingredients are recognizable and most are organic,” says Michelle Rauch, MSc, RDN, Registered dietitian and nutritionist for The Actors Fund.
RELATED: The 10 healthiest whole grain pastas on the supermarket shelf
7. Best: Alvarado St. Bakery Sprouted Whole Grain Thin Bread
Nutrition (1 slice per serving):
Calories: 60
Fat: 0 g (Saturated fatty acids: 0 g)
sodium: 95mg
Carbohydrates: 11 g (fiber: 3 g, sugar: 1 g)
protein: 4g
“With Alvarado St. Bakery’s whole grain bread, you can increase your whole grain consumption in a tasty and easy way,” says Sheri Berger, RDN, CDCES. This selection contains 4 grams of protein and 3 grams of fiber – not bad for a thinner than usual piece!
8. Best: The Stone Mill Bronze Honey Wheat
Nutrition (1 slice per serving):
Calories: 130
Fat: 1 g (Saturated fatty acids: 0 g)
sodium: 240mg
Carbohydrates: 27 g (fiber: 4 g, sugar: 4 g)
protein: 5g
Sheth is also a fan of Stone Mills Bronze Honey Wheat. “Features the use of freshly milled organic whole wheat flour, this bread provides a rich source of nutrients and whole grains,” she says. “With ingredients like organic honey and cold-pressed olive oil, it’s full of healthy goodness with no artificial additives or preservatives.”
9. Best: Trader Joe’s Whole Grain Sliced Bread
Nutrition (1 slice per serving):
Calories: 60
Fat: 0.5 g (Saturated fatty acids: 0 g)
sodium: 135mg
Carbohydrates: 11 g (fiber: 2 g, sugar: 0 g)
protein: 3g
Next time you’re at TJ’s, stop by the bread section and try this classic bread. Not only is it low in calories and free of preservatives, but it has a light, nutty flavor that’s perfect for all sorts of everyday uses, from toast to garlic bread. Plus, it’s remained inexpensive compared to many other more expensive whole grain breads.
2 whole grain breads you should avoid
1. Worst: Sara Lee Delightful Bread
Nutrition (per serving of 2 slices):
Calories: 45
Fat: 0.5 g (Saturated fatty acids: 0 g)
sodium: 95mg
Carbohydrates: 9 g (fiber: 3 g, sugar: 1 g)
protein: 2g
“Yes, it may be low in calories and carbohydrates, but this bread is very deceptive,” says Mandy Enright, MS, RDN, RYTThe FOOD + MOVEMENT® nutritionist and author of 30-minute weight loss cookbook: Over 100 quick and easy recipes for sustainable weight loss. “One of the most important rules of thumb I always tell my clients is to look for bread that has 3 grams of fiber per slice. This bread has 3 grams of fiber per serving, where a serving is two slices – that means this bread only has 1.5 grams of fiber per slice.”
Enright says the sugar alcohol in this bread adds to its questionable status. “Not only can it affect the taste, but sugar alcohols can also cause digestive discomfort, which shouldn’t be the case with breads made with fiber-rich whole grains.”
RELATED: The 30 unhealthiest snacks in the world
2. Worst: Pepperidge Farm Light Style Soft Wheat Bread
Nutritional values (per serving of 3 slices):
Calories: 130
Fat: 1 g (Saturated fatty acids: 0 g)
sodium: 200mg
Carbohydrates: 27 g (fiber: 5 g, sugar: 3 g)
protein: 7g
Enright says Pepperidge Farm’s Light Style breads are another confusing (and less healthy) option. Their serving size is three slices, which isn’t the one or two slices you’re likely to eat in one sitting. While it may seem like you’re getting 5 grams of fiber and 7 grams of protein, that’s not the case if you make a regular sandwich with two slices of bread.
This choice also has a fairly long ingredient list with numerous preservatives. Although the label states that they each make up 2% or less of the total mass of the bread, there are 13 such ingredients. In other words, it is possible that they make up over a quarter of the total mass of the bread.
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