The healthiest type of bread may depend on your personal health needs. Sprouted grain, whole wheat, rye, and sourdough are among the best options, since they provide fiber and other nutrients your body needs to stay healthy.
Sprouted grain bread is made from whole grains that have been soaked until they begin to sprout, or germinate. Since sprouted grain bread is made of whole grains, it provides more fiber, vitamins, and minerals than white bread.
Sprouting increases the protein in some whole grains and makes them easier to digest. It boosts antioxidants and reduces “antinutrients” (like phytates) that block mineral absorption. This may help your body absorb more calcium, iron, and zinc from the bread.
Older research suggests that sprouted-grain bread may help support stable blood sugar levels by lowering the rise in glucose after eating and increasing GLP-1. GLP-1 is a hormone that helps regulate blood sugar, slows digestion, and can make you feel fuller after meals.
One slice (40 grams) of sprouted Ezekiel bread provides:
- Calories: 90
- Protein: 6 grams (g)
- Total fat: 1 g
- Carbohydrates: 16 g
- Fiber: 3 g, or 12% of the Daily Value (DV)
- Iron: 1.08 milligram (mg), or 6% DV
Whole wheat bread is made with wheat flour that keeps the entire wheat kernel intact, including the bran, endosperm, and germ. The bran and germ, which are removed from white bread and other refined grains during processing, are high in fiber, iron, and B vitamins.
While some refined breads have certain vitamins and minerals added back, they typically don’t contain fiber. Fiber from whole wheat and other whole grains has been shown to help lower cholesterol levels and reduce the risk of heart disease. It is also important for maintaining a healthy digestive system.
A slice (40 grams) of 100% whole wheat bread provides:
- Calories: 117
- Protein: 4.56 g
- Total fat: 1.87 g
- Carbohydrates: 20.6 g
- Fiber: 2.96 g, or 10.5% DV
- Iron: 1.04 mg, or 5.7% DV
Sourdough bread is made by fermenting yeast and lactic acid bacteria. This natural process increases nutrient availability and breaks down some of the gluten, a protein in wheat and other grains that can be hard to digest.
The fermentation also lowers FODMAPs, which are short-chain carbohydrates that aren’t well absorbed in the small intestine. As a result, sourdough may be easier to tolerate for people with gastrointestinal issues like irritable bowel syndrome (IBS).
A slice (59 grams) of sourdough bread made with enriched white flour provides:
- Calories: 188
- Protein: 7.67 g
- Total fat: 1.26 g
- Carbohydrates: 36.5 g
- Fiber: 1.8 g, or 6.4% DV
- Iron: 2.28 mg, or 13% DV
Multigrain bread is made from a combination of grains, including wheat, oats, and barley. When these grains are whole grains, the bread is high in fiber, protein, and other important nutrients.
However, not all multigrain breads are the same. Some are made with mostly refined white flour with a sprinkling of seeds. This can reduce its nutritional value. Look for loaves made with 100% grains for the most health benefits.
A slice (43 grams) of multigrain bread provides:
- Calories: 114
- Protein: 5.74 g
- Total fat: 1.82 g
- Carbohydrates: 18.6 g
- Fiber: 3.18 g, or 11.3% DV
- Iron: 1.08 mg, or 6% DV
Rye bread is darker in color and has a more intense, earthy flavor than wheat bread. It can be made from pure rye flour, but most store-bought versions combine rye and wheat flour. Like other whole grains, rye is high in fiber. Data suggests that, when compared to wheat bread, rye bread may have less of an effect on blood sugar after meals. However, more research is needed.
A slice (43 grams) of rye bread provides:
- Calories: 111
- Protein: 3.66 g
- Total fat: 1.42 g
- Carbohydrates: 20.8 g
- Fiber: 2.49 g, or 8.8% DV
- Iron: 1.22 mg, or 6.7% DV
Flaxseed bread is typically made from whole-grain flour with added flaxseeds. Flaxseeds are rich in fiber and alpha-linolenic acid (ALA), a heart-healthy omega-3 fatty acid. They’re also high in antioxidants like lignans, which can help protect against cellular damage and inflammation.
A slice (40 grams) of multigrain bread with flaxseed provides:
- Calories: 100
- Protein: 4 g
- Total fat: 1.5 g
- Carbohydrates: 19 g
- Fiber: 3 g, or 11% DV
- Iron: 1 mg, or 6% DV
Oat bread is made from a combination of oats and whole-wheat flour. Oats are a great source of fiber. They are especially high in a soluble fiber called beta-glucan, which blocks cholesterol absorption. An older study found that adding oat flour to bread may help lower cholesterol levels in people with high cholesterol.
A slice (43 grams) of oat bread provides:
- Calories: 129
- Protein: 4.01 g
- Total fat: 2.1 g
- Carbohydrates: 23.2 g
- Fiber: 1.89 g, or 6.8% DV
- Iron: 1.29 mg or 7.1% DV
Gluten-free bread is necessary for people with celiac disease or gluten sensitivity. These breads are made from gluten-free grains like rice, millet, or quinoa. While some gluten-free breads are highly processed and low in fiber, those made with whole grains can still be a nutrient-rich option.
A small slice (25 grams) of gluten-free bread made with tapioca starch and brown rice flour provides:
- Calories: 77.2
- Protein: 1.81 g
- Total fat: 2.34 g
- Carbohydrates: 12.3 g
- Fiber: 1.22 g, or 4.3% DV
- Iron: 0.19 mg, or 1% DV
Nutrition can vary between brands. Reading the label can help you decide which bread is the healthiest choice. Whether it’s rye, multigrain, or sourdough, here are a few things to look for:
- Made with 100% whole grains: Make sure the first ingredient is “whole wheat flour,” or another whole grain. If the label says enriched flour, it is refined.
- High in fiber: Aim for at least 3 grams of fiber per slice. Keep in mind that thin-sliced breads may have less per slice, but can still be comparable when considering the serving size.
- Protein content: Choose breads with 3–6 grams of protein per slice to help you stay full longer.
- Low in added sugar: Bread, including whole-grain varieties, can be a source of added sugar. Choose breads low in added sugar, ideally with less than 2 grams per slice.
