10 Healthy Breads Available at the Grocery Store, According to Nutritionists
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While the low-carb craze has done its best to put baking out of business, this delicious, crunchy, starchy food group is here to stay. While some breads on grocery store shelves are highly processed and don’t contain much more than high-glycemic refined carbohydrates that spike your blood sugar, there are plenty of nutritious and healthy bread brands available. Incredibly, we are here to share the healthiest bread with you.
“Whole grain/multigrain, sprouted bread, and traditional sourdough (from bakeries or farmers market) are good options compared to refined white bread,” he says. Holly Ryan RD, LDN. Don’t just rely on the color of the bread, as some breads are marketed as wheat bread, but are actually just white bread disguised as caramel colours. “Be sure to list ‘whole grain’ as the first or second ingredient on the label,” Ryan urges.
Keep reading to find out which types of healthy bread nutritionists recommend!
How we chose the best healthy bread brands.
Here are some of the main ingredients or nutrients that nutritionists look for in bread:
- Complete ingredients. Choose bread that contains whole grains, nuts and seeds, which add plenty of fiber, healthy fats and protein to the bread.
- Fiber. Not all of the bread on the menu is high in fiber, but many contain at least 3 grams per slice, making it a high-fiber food. Dietary guidelines recommend 14 grams of fiber for every 1,000 calories eaten. The fiber in bread can help keep bowel movements regular, lower cholesterol, and slow digestion to help keep you full and satisfied after eating.
- protein. Whole-grain breads can provide more balance in your meals by contributing protein in addition to carbohydrates. Ingredients like seeds, nuts, flax, bran, and whole grains contribute to filling protein in every slice of bread.
The 10 best healthy breads you can buy:
Dave’s Killer 21 Whole Grain and Seed Bread
Per slice (45 grams): 110 calories, 1.5 g fat (0 g saturated fat), 170 mg sodium, 22 g carbohydrates (5 g fiber, 5 g sugar), 5 g protein.
“Dave’s Killer 21 Whole Grain & Seed Bread contains a blend of 21 grains and seeds, adding 5 grams of fiber and 5 grams of protein per slice.” This bread is a versatile kitchen staple – perfect for elevating your breakfast with creamy avocado toast , or prepare a delicious and delicious sandwich, or change up your morning with delicious French toast.” Tiffany Lankford, MS, RD, LD.
Ezekiel 4:9 Whole grain bread
Per slice (34 grams): 80 calories, 0.5 g fat (0 g saturated fat), 75 mg sodium, 15 g carbohydrates (3 g fiber, 0 g sugar), 5 g protein.
Ezekiel 4:9 Whole grain bread is made from barley, lentils, millet, soybeans, spelt, and wheat for a high-protein, high-fiber bread that is organic and vegan. “Sprouting increases the digestibility of the grain and makes nutrients more accessible,” he says. Amanda Sauceda, MS, RD.
Bread alone is made from whole wheat sourdough
Per slice (39 grams): 90 calories, 0 g fat (0 g saturated fat), 210 mg sodium, 19 g carbohydrates (2 g fiber, 0 g sugar), 4 g protein.
While leavened breads like whole wheat sourdough bread may not have the highest fiber or protein, you may be able to absorb the nutrients in these breads better than other types. “The leavening process used to make whole-wheat sourdough bread helps reduce the number of phytates that bind to some minerals and make them more difficult to absorb,” he says. Malina Malkani, MS, RDN, CDN Owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. “Thus, sourdough whole wheat bread is gentler on the digestive system, contains more bioavailable nutrients, and takes longer to digest, which can help stabilize blood sugar levels after a meal,” Malkani adds.
Arnold’s bread is 100% whole wheat
Per slice (43 grams): 110 calories, 2 g fat (0 g saturated fat), 170 mg sodium, 21 g carbohydrates (3 g fiber, 2 g sugar), 4 g protein
“Each slice of Arnold’s 100% whole wheat bread contains 3 grams of fiber, 4 grams of plant protein, and 24 grams of whole grains, which supports digestion and heart health,” he says. Catherine Karnatz, MPH, RD, registered dietitian and owner of Nutrition Education RD. This bread is delicious and readily available in most grocery stores.
Omegamazing Silver Hills Flax Bread
Per slice (37 grams): 90 calories, 1.5 g fat (0 g saturated fat), 150 mg sodium, 16 g carbohydrates (4 g fiber, 2 g sugar), 5 g protein
“Silver Hills Flakes Omegamizing Bread contains whole and ground flax and chia seeds, which provide omega-3 alpha-linolenic acids (ALAs),” he says. Wan Na Chun, MPH, RD, CPT One-pot wellness. Each slice also contributes 5 grams of protein from ingredients like whole grains, flaxseeds, chia seeds, and vital wheat gluten.
“Omega-3 fatty acids are known to influence brain, eye and heart health, reduce inflammation, and provide many health benefits, while the high fiber content also helps with feelings of fullness, aids in digestion, and helps regulate blood sugar levels. “Chun adds.
Equi Classic Wheat
Per slice (51 grams): 120 calories, 1.5 g fat (0 g saturated fat), 210 mg sodium, 16 g carbohydrates (<1 g fiber, 2 g sugar), 10 g protein.
Equii bread is incredibly high in protein, with each slice containing 10 grams. “On a sandwich, I like to give me 20 grams before I add my fillings,” he says. Carolyn Thomason, RD CDCES. While some protein-rich breads are crumbly and dry in texture, this one feels like a delicious sandwich bread.
Little Northern Bakehouse Seeds & Grains
Per 2 slices (60 grams): 170 calories, 5 g fat (0.5 g saturated fat), 220 mg sodium, 31 g carbohydrates (4 g fiber, 4 g sugar), 2 g protein.
Although going gluten-free doesn’t automatically make something healthier, it is essential for anyone with celiac disease. “While not all gluten-free breads are created equal, Little Northern Bakehouse seeds and grains offer two grams of filling fiber per slice thanks to their crunchy and seed blend, including chia seeds, flax seeds and pumpkin seeds.” Gabe McPherson MS, RDN, LDN.
One great mill
Per slice (43 grams): 100 calories, 1 g fat (0 g saturated fat), 170 mg sodium, 18 g carbohydrates (3 g fiber, 1 g sugar), 4 g protein.
One Mighty Mill is a unique bread grinder that grinds wheat into flour using a stone grinder, just before baking the bread. “Unlike most commercially processed (and therefore baking) flours, no nutrients are stripped during the milling process, and the wheat retains all its whole-grain components, so nothing needs to be added again.” Sherry Kasper, RDN, LDN From fresh communications. Each slice contains 3 grams of fiber and 4 grams of protein, making it as satisfying as it is delicious.
Ancient grain bread at Canyon Bakehouse
Per slice (28 grams): 70 calories, 1.5 g fat (0 g saturated fat), 95 mg sodium, 13 g carbohydrates (<1 g fiber, 2 g sugar), 1 g protein.
Canyon Bakehouse’s ancient grain bread is another healthy gluten-free option, because it’s made with sorghum, millet, amaranth, and teff instead of wheat. “The texture and taste are very similar to regular bread, and it’s dairy-free, soy-free and nut-free,” he says. Megan Huff, RD, LD, a registered dietitian in Atlanta. Each slice contains only 70 calories and is a low-sodium option with only 95 milligrams.
Pita bread Joseph
Per 1 pita (37 grams): 60 calories, 1.5 g fat (0 g saturated fat), 270 mg sodium, 9 g carbohydrates (2 g fiber, 0 g sugar), 6 g protein.
“Joseph pita bread contains healthy ingredients like flax, oat bran, and whole wheat,” he says. Amy Penny MS, RD, CDCES. Each pita contains only 60 calories but 6 grams of protein and 2 grams of fiber. With only 9g of high-quality carbs per slice, it’s a great choice for people managing their carb intake as well.