You don't need to give up bread to eat healthier, lose weight, or boost your nutrition. Whole-grain bread, made from flour that includes the bran, germ, and endosperm, is a nutrient-rich choice packed with essential vitamins, minerals, fiber, and antioxidants. Unlike refined white bread, whole-grain varieties offer sustained energy, help keep you full longer, and support healthy weight management—making them one of the best options for your wellness journey.

The secret to enjoying bread guilt-free is selecting a quality loaf and being mindful of portion sizes and toppings. A little thoughtfulness can turn bread into a wholesome, satisfying part of your diet!

This guide showcases the top whole-grain breads on grocery shelves, handpicked by dietitians for their superior health benefits and delicious taste. Whether you're seeking more protein, higher fiber, or fewer added sugars, these options stand out as wholesome, satisfying choices.

Expert Tips for Choosing the Healthiest Whole Grain Bread

  1. Read the Label Carefully: Look for whole grains like "whole wheat flour," "oatmeal," or "rye" as the first ingredient. Terms like "multi-grain" or "made with whole wheat" don’t always mean it’s truly whole grain.
  2. Choose Grainy Loaves: Visible seeds and whole grains add protein, fiber, and healthy fats, promoting fullness and stabilizing blood sugar.
  3. Prioritize Fiber and Protein: A nutritious bread should provide at least 2 grams of fiber and 2 grams of protein per serving.
  4. Limit Added Sugars: Opt for breads with no more than 4 grams of added sugar per serving.
  5. Perform the Squeeze Test: A denser, heavier loaf is often a sign of whole grains, while squishy loaves tend to be refined.
  6. Consider Thin-Sliced Options: Thin-sliced bread helps manage portion sizes and calorie intake without sacrificing taste.

The 9 Best Whole Grain Breads

Dave's Killer Bread Organic Thin-Sliced 100% Whole Wheat

Nutrition (Per 1 slice, 28 g):

  • Calories: 70
  • Fat: 1 g (Saturated Fat: 0 g)
  • Sodium: 110 mg
  • Carbs: 14 g (Fiber: 2 g, Sugar: 2 g)
  • Protein: 3 g

"This 100% whole wheat bread is thinly sliced to reduce calories, offering just 70 calories per slice compared to the 110 calories in most store-bought breads," says Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert.

A favorite way to enjoy it? Top a slice with 1/2 mashed avocado, a sprinkle of Everything Bagel seasoning, and an over-easy egg for a hearty, nutrient-packed avocado toast. Each slice provides 16 grams of whole grains and is organic, non-GMO verified, and kosher—a wholesome choice for any meal.

OroWeat Whole Grains Double Fiber

Nutrition (Per 1 slice, 43 g):

  • Calories: 100
  • Fat: 1.5 g (Saturated Fat: 0 g)
  • Sodium: 160 mg
  • Carbs: 21 g (Fiber: 6 g, Sugar: 2 g)
  • Protein: 4 g

This bread is an excellent choice, free of artificial preservatives, colors, and flavorings. It’s loaded with fiber, thanks to the inclusion of wheat gluten and whole wheat flour, and provides more protein per slice than most options. With just 2 grams of sugar (equal to ½ teaspoon) per slice, it’s a wholesome, balanced option to keep you full and energized.

Ezekiel 4:9 Sprouted Whole Grain Bread

Nutrition (Per 1 slice, 34 g):

  • Calories: 80
  • Fat: 0.5 g (Saturated Fat: 0 g)
  • Sodium: 75 mg
  • Carbs: 15 g (Fiber: 3 g, Sugar: 0 g)
  • Protein: 5 g

"This bread combines six nutrient-dense grains and legumes—barley, lentils, millet, soybeans, spelt, and wheat—to deliver 3 grams of fiber and 5 grams of complete protein per slice, offering lasting energy and fullness," shares Patricia Bannan, MS, RDN, a nationally recognized dietitian and author of From Burnout to Balance.

To hit the recommended 20 grams of protein per meal for breakfast or lunch, pair this bread with eggs, nut butter, cheese, or lean chicken or turkey. It’s a versatile, nutrient-packed option to support your daily goals.

Rudi's Organic 100% Whole Wheat Bread

Nutrition (Per 1 slice, 43 g):

  • Calories: 110
  • Fat: 1 g (Saturated Fat: 0 g)
  • Sodium: 130 mg
  • Carbs: 20 g (Fiber: 3 g, Sugar: 2 g)
  • Protein: 4 g

This bread is a smart choice, crafted with organic whole wheat flour, organic cracked wheat, wheat gluten, and whole wheat to pack each slice with fiber, protein, and essential nutrients. With only 2 grams of sugar per slice, it’s a wholesome option for those seeking balanced nutrition in every bite.

Food For Life 7 Sprouted Grains Bread

Nutrition (Per 1 slice, 34 g):

  • Calories: 80
  • Fat: 0.5 g (Saturated Fat: 0 g)
  • Sodium: 80 mg
  • Carbs: 13 g (Fiber: 3 g, Sugar: 0 g)
  • Protein: 4 g

"This sprouted whole grain bread has stood the test of time, as the makers were ahead of the curve," says Sharon Palmer, MSFS, RDN, also known as The Plant-Powered Dietitian.

Packed with the benefits of sprouted and whole grains, this bread offers a crunchy, flavorful bite alongside plant-based protein, fiber, B vitamins, iron, zinc, and selenium. It’s also low in sodium, calories, and fat, with no added sugars, making it a nutrient-dense choice for any meal or snack.

Dave's Killer Bread Organic Powerseed

Nutrition (Per 1 slice, 42 g):

  • Calories: 100
  • Fat: 2.5 g (Saturated Fat: 0 g)
  • Sodium: 135 mg
  • Carbs: 18 g (Fiber: 4 g, Sugar: 1 g)
  • Protein: 5 g

This bread is a standout choice thanks to its high fiber and protein content, which help keep you feeling full and energized. Made with organic whole wheat flour and a blend of six seeds and oats, it offers a hearty texture and delivers essential nutrients, including plant-based omega-3s, for added health benefits.

Mestemacher Whole Rye Bread

Nutrition (Per 1 slice, 72 g):

  • Calories: 180
  • Fat: 1 g (Saturated Fat: 0 g)
  • Sodium: 270 mg
  • Carbs: 40 g (Fiber: 8 g, Sugar: 0 g)
  • Protein: 4 g

This German rye bread is a hearty, wholesome option made with whole-kernel rye, organic rye flour, salt, and yeast. Its dense texture means it packs the nutritional value of two slices of most other whole-grain breads into just one slice. While it’s higher in calories, it’s loaded with fiber and provides a satisfying, nutrient-rich base for any meal.

Silver Hills The Big 16

Nutrition (Per 1 slice, 36 g):

  • Calories: 95
  • Fat: 1 g (Saturated Fat: 0 g)
  • Sodium: 140 mg
  • Carbs: 16 g (Fiber: 4 g, Sugar: 1.5 g)
  • Protein: 6 g

The "16" in this bread's name refers to its 16 grains and seeds, including whole-grain wheat, oats, millet, flaxseeds, quinoa, and more, making it a nutrient-packed option. Thanks to the flaxseeds, this bread also provides omega-3 fatty acids, known for their anti-inflammatory and heart-health benefits. Certified organic, it’s a wholesome choice for those seeking both flavor and nutrition in every slice.

365 Organic Sprouted Wheat Honey & Oat

Nutrition (Per 1 slice, 36 g):

  • Calories: 90
  • Fat: 0.5 g (Saturated Fat: 0 g)
  • Sodium: 160 mg
  • Carbs: 18 g (Fiber: 3 g, Sugar: 3 g)
  • Protein: 5 g

This Whole Foods 365 bread is an excellent choice, made with wholesome ingredients like organic sprouted whole wheat, organic whole wheat flour, and organic whole grain rolled oats. With a balanced mix of fiber, protein, and nutrients, it’s a nutritious and flavorful option for any meal or snack.

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