- Bread often gets a bad reputation, but it can be loaded with hard-to-get nutrients.
- For maximum nutrition, choose 100% whole-wheat or 100% whole-grain bread.
- Look for loaves that are high in fiber, yet low in sodium and added sugars.
One thing most people can agree on: Bread is awesome. It’s satisfying, versatile and a staple in many countries around the world. But the bread aisle can seem like it’s overflowing with options vying for your attention, especially if you’re looking for one to support your health.
To help you slice through the confusion, we turned to registered dietitians for their expert recommendations. From hearty whole grains and unique ingredient blends to a gluten-free pick for our friends with celiac disease, these top picks offer something for everyone.
Whether you’re crafting the ultimate sandwich, toasting up a golden slice or pairing it with your favorite soup, these dietitian-approved breads bring both quality and flavor to the table. You can find these staples and more at your local grocery store. Or, get them delivered straight to your door with Amazon Fresh.
1. Food for Life Ezekiel 4:9 Sprouted Grain Bread
Design elements: Courtesy of Brand. EatingWell design.
Food for Life Ezekiel 4:9 Sprouted Grain Bread is a longtime favorite in the nutrition world, and for good reason. “Food for Life’s Ezekiel 4:9 sprouted bread is made out of multiple grains and legumes,” shares Michael Rollo, M.S., RD. In addition to providing 4 grams of protein and 3 grams of fiber per slice, it also contains a variety of vitamins and minerals. It’s also considerably lower in sodium than many other loaves on store shelves.
Johannah Katz, M.A., RD, agrees. It has “no added sugar, with naturally higher fiber and a complementary amino-acid profile that bumps [up] protein quality,” she explains. In addition, the sprouting process can break down compounds in grains, seeds or legumes that might otherwise block mineral absorption, such as phytic acid, Katz explains. This allows your body to access nutrients, like iron, zinc and magnesium, more effectively.
2. Pacha Sourdough Buckwheat Bread
Design elements: Courtesy of Brand. EatingWell design.
If you’re looking for a unique, gluten-free option that doesn’t compromise on flavor or gut-friendly benefits, Pacha’s Sourdough Buckwheat Bread is a fantastic choice. It uses just two ingredients: sprouted buckwheat and sea salt. Plus, it leverages the power of fermentation, making it easier to digest. Unlike traditional white-flour sourdough, this whole-grain sourdough bread delivers nearly 5 grams each of fiber and protein per slice.
Carla Hernandez, RD, is a fan of this artisan-style bread. “I love that Pacha is a small company using buckwheat, which is not common, providing another diverse source of plant fiber and is especially unique since it is sourdough-based,” she says. Nutrient-dense buckwheat offers a hearty, earthy flavor, and the sourdough-making process may make its minerals easier to digest and absorb.
3. Dave’s Killer Bread 21 Whole Grains and Seeds
Design elements: Courtesy of Brand. EatingWell design.
Dave’s Killer Bread has become a household name, known for its bold flavors and impressive ingredient list. Its 21 Whole Grains and Seeds variety is a hearty powerhouse of nutrition, perfect for fueling your day.
“Dave’s Killer Bread’s 21 Whole Grains and Seeds is an excellent choice for your next grocery shopping trip,” says Vanessa Chiriboga, M.S., RD, CDN. “This bread is packed with a powerhouse of nutritious benefits.” Each slice provides 4 grams of fiber, 6 grams of protein and 22 grams of whole grains,” she highlights. It’s loaded with ingredients like flaxseed, sunflower seeds and pumpkin seeds and an impressive list of whole grains, including barley, oats, rye and three different kinds of quinoa. The result? A slice with a rich, nutty, satisfying texture and robust nutrition to help keep you feeling full and energized.
4. Silver Hills Bakery Little Big Bread
Design elements: Courtesy of Brand. EatingWell design.
For those who want maximum nutrition in a smaller package, Silver Hills Bakery’s Little Big Bread is an ideal option. This thin-sliced bread is made with organic sprouted whole-grain oats and wheat. In return, it delivers some serious fiber and protein in every serving, making it perfect for kids or anyone looking for a lighter slice that’s still big on nutrition. “Little Big Bread from Silver Hills Bakery contains 5 grams of fiber, 7 grams of protein and only 100 calories per two-slice serving,” says Kimberley Rose-Francis, RDN, CDCES. She also notes that it’s made in a nut- and peanut-free facility, making it a good choice for families with tree nut or peanut allergies.
5. Hero Bread
Design elements: Courtesy of Brand. EatingWell design.
If you follow a low-carb lifestyle, finding a bread that doesn’t taste like cardboard can be a challenge. Hero Bread was created to solve that problem. Its classic white variety offers the taste and texture of traditional white bread with zero grams of net carbs per slice.
“For people prioritizing low net carbs, Hero Bread is a useful alternative that I frequently recommend,” shares Katz. This bread uses resistant starch to achieve its low-carb profile, which means it’s also very high in fiber (11 grams per slice!). Katz offers a helpful tip for those new to high-fiber products: “Just introduce it gradually if you’re fiber-sensitive, and work your way up.”
That’s not the only reason to love Hero Bread. With 5 grams of protein per slice, it delivers twice the protein of standard white bread.
Shopping Tips for Healthy Store-Bought Bread
Feeling empowered to hit the bread aisle? Keep these expert tips in mind to make the best choice every time.
- Look for 100% Whole Grains: Whole grains contain the entire grain kernel, including the bran, germ and endosperm, providing fiber, vitamins and minerals. Check the ingredient list and make sure that the word “whole” or “sprouted” appears with the first ingredient, e.g., whole wheat or sprouted buckwheat.
- Think Fiber: Few of us get the 25 to 38 grams of fiber we need per day. Whole-grain bread can help fill the gap. A good goal is 3 grams of fiber per slice.
- Check for Added Sugars: Many commercial breads contain hidden sugars to improve taste and texture. To find out if your favorite bread contains added sugars, check out the Nutrition Facts panel. Ideally, you’ll want a bread with zero grams of added sugars per slice.
- Keep Sodium in Check: Bread can be a surprising source of sodium. A good rule of thumb is to look for options with less than 200 milligrams of sodium per slice. However, sourdough generally has more. If sourdough is your go-to, you could be getting more than 300 mg of sodium per slice. While that doesn’t necessarily make it a deal-breaker, it is worth keeping in mind if you’re watching your sodium intake.
Our Expert Take
Bread is often misunderstood. But it’s far from the villain it’s sometimes made out to be. In reality, bread can be a nutritious and versatile staple that can play a valuable role in a balanced eating plan. As a source of complex carbohydrates, bread provides energy to fuel your day. And, depending on the bread you choose, many varieties can also contain a variety of nutrients, such as B vitamins, iron, fiber and plant protein.
When looking for a healthy option, the good news is that there are plenty of varieties that meet a range of needs and preferences. When choosing a loaf, look for one that lists a whole grain or a sprouted grain as the first ingredient. You’ll also want to find one with at least 3 grams of fiber per slice and zero or minimal added sugars. Because bread can be a surprising source of sodium, you’ll ideally want to look for brands with no more than 200 mg of sodium per slice. Then toss a loaf in your cart! From sprouted-grain and whole-grain loaves to breads with added seeds or minimal added sugars, there’s something for everyone.
