There’s nothing more reliable than a slice of bread. Whether you’re building a hearty veggie sandwich or turning toast into a fruit-centered healthy breakfast, picking the healthiest bread is important for a balanced meal. But the options are abundant! From rye to whole wheat to sourdough, the bread aisle at the grocery store can be a little overwhelming. “It’s so easy to get lost in the supermarket,” says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. There are countless sandwich loaves that claim to be “healthy” because they contain whole grains and pack fiber, but which ones are really the best?
There are some ingredients to always look for (and some to avoid!), but the final choice depends on more personal factors. “Each person has to find the right fit for their taste preference, nutritional needs, allergies, or intolerances. There are many considerations when choosing a bread,” says Harris-Pincus.
Here’s how to know what you’re looking for on a sliced-bread label, so you can determine which of the healthiest store-bought bread options is right for you.
How to shop for healthy bread
Read the labels: If you’re looking for nutritious ingredients, the first ingredient should be “whole wheat flour,” says Jen McDaniel, R.D.N., founder of McDaniel Nutrition Therapy, and Frances Largeman-Roth, R.D.N., author of Eating In Color. They suggest avoiding ingredients like “wheat flour,” when looking for the healthiest sandwich breads which is simply another code name for white flour.
Cap the sugar: Seeing high fructose corn syrup, honey, sugar, and other sweeteners at the top of the ingredients list is a red flag, McDaniel and Largeman-Roth say. Harris-Pincus adds to avoid fake sugars (like aspartame or sucralose) and look for non-artificial sweeteners like stevia or monk fruit; or dried fruit, like raisins. Eight grams of sugar should be the maximum you see when choosing a healthy bread, says Vanessa Rissetto, M.S., R.D., C.D.N.
Look at the fiber: Seek breads that have at least two to three grams of fiber and three to five grams of protein per slice, McDaniel and Largeman-Roth say—it’s a great way to eat more fiber every day. Higher-fiber and high-protein breads can help you feel fuller longer by slowing digestion and easing sugar spikes.
Eye your calories: If you’re looking for a low-calorie option, 30-50 calories per slice is a good sweet spot, says Harris-Pincus. But if you can fit more calories into your daily diet and are looking for more wholesome, hearty ingredients, Rissetto says 120 calories per slice is a good cap.
Now that you know how to pick a healthy loaf of bread, here’s the nutritional lowdown on popular bread varieties, plus what kind of person they might be right for, so you can decide which slice to pop into your shopping cart.
Best Whole-Wheat Bread
Dave’s Killer Bread
21 Whole Grains and Seeds
Walmart
This is a healthy pick for most people looking for wholesome, recognizable ingredients, as long as they’re not gluten sensitive. It contains a decent amount of protein and fiber, and is packed with flax, sunflower, and pumpkin seeds.
Nutrition info per slice: 110 cal, 5 g pro, 22 g carb, 5 g fiber, 5 g sugars ( 5g added sugars), 1.5 g fat (0 g sat fat), 170 mg sodium
Best Sprouted Bread
Food for Life
Ezekiel 4:9 Sprouted Grain Bread
If you’re mildly gluten sensitive or have difficulty digesting regular whole-wheat bread, Ezekiel Sprouted Grain Bread might be a little easier on your stomach. The process of sprouting grains before they’re ground into flour seems to minimize the presence of phytic acid, which may make it a bit easier to absorb minerals like iron and calcium from your bread, says McDaniel.
Nutrition info per slice: 80 cal, 5 g pro, 15 g carb, 3 g fiber, 0 g sugars (0 g added sugars), 0.5 g fat (0 g sat fat), 75 mg sodium
Best for a More Filling Meal
Whole Rye Bread
Walmart
Most conventionally sold rye bread is a bit of a nutritional dud, containing refined wheat flour and only around a gram of fiber, says McDaniel. However, if you can get your hands on a quality rye with “whole rye” near the top of the ingredient list, it may be worth it—rye contains resistant starch, a type of carb that acts like fiber, filling you up and helping you feel satisfied longer, says Largeman-Roth. Mestemacher’s Whole Rye Bread is made with only five basic ingredients: organic whole-kernel rye, water, organic rye flour, sea salt, and yeast.
Nutrition info per slice: 120 cal, 3 g pro, 26 g carb, 6 g fiber, 0 g sugars ( 0 g added sugars), 1 g fat (0 g sat fat), 320 mg sodium
Best Gluten-Free Bread
Happy Campers
Classy Slice Sandwich Bread
Since many gluten-free breads are made from corn or rice starch, they tend to be low in fiber and protein. Instead, look for a loaf made with chickpea flour, oat flour, or gluten-free whole grains, like millet or quinoa. Happy Campers’ Gluten-Free Classy Slice packs whole-grain buckwheat, quinoa, and amaranth, plus some prebiotic fiber.
Nutrition info per slice: 171 cal, 4 g pro, 32 g carb, 5 g fiber, 0 g sugars ( 0 g added sugars), 4 g fat (0 g sat fat), 226 mg sodium
Best Seven-Grain Bread
Angelic Bakehouse
Sprouted Whole Grain Bread
Angelic
A blend of seven hearty grains such as wheat berries, barley, and millet, make this Prevention Healthy Food Award winner super hearty. Plus, they’re sprouted, giving your body a head start on nutrient absorption. And we love that it’s high in fiber and protein, but low in carbs, making it a great base for a morning meal that will boost energy and keep you feeling full.
Nutrition info per slice: 90 cal, 5 g pro, 18 g carb, 3 g fiber, 0 g sugars (0 g added sugars), 0.5 g fat (0 g sat fat), 75 mg sodium
Best White Bread Alternative
Schmidt Old Tyme
647 White Bread
For those watching their carb and calorie intake, but still want a white bread–like flavor and texture, Harris-Pincus loves this option. She says it tastes just like regular white bread, with a fraction of the calories and a ton of fiber.
Nutrition info per slice: 40 cal, 2 g pro, 13 g carb, 7 g fiber, 1 g sugars ( 0 g added sugars), 0.5 g fat (0 g sat fat), 125 mg sodium
Best Grain-Free Bread
Base Culture
Cinnamon Raisin Bread Base Culture
This gluten-free bread is packed with texture, subtle sweetness, and wholesome ingredients all in one. Ingredients like eggs, golden flaxseed meal, raisins, arrowroot flour, cashew butter, almond butter, almond flour, and more make for a hearty bread without classic grains.
Nutrition info per slice: 90 cal, 3 g pro, 9 g carb, 3 g fiber, 2 g sugars ( 0 g added sugars), 5 g fat (1 g sat fat), 105 mg sodium
Best Vegan Bread
Silver Hills Bakery
Squirrelly Sprouted Grain Bread
This nut-free option is made from organic sprouted whole wheat and sprinkled with sesame and sunflower seeds before baking to give each slice a unique and satisfying crunch. Plus, it’s sweetened with raisins, which is a great natural source of sugar, says Harris-Pincus. Top with a schmear of nut butter and sliced fruit or a spread of cottage cheese, crunchy cucumbers and a drizzle of olive oil for a high-protein breakfast.
Nutrition info per slice: 110 cal, 6 g pro, 16 g carb, 5 g fiber, 1 g sugars (0 g added sugars), 1 g fat (0 g sat fat), 180 mg sodium
Stephanie EckelkampStephanie Eckelkamp is a freelance writer, health coach, and former associate editor for Prevention covering health, food, and nutrition.
Arielle WegArielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions.
