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While not every sandwich or piece of toast needs to be a fiber-rich feast, it is generally advisable for your health to opt for bread varieties that offer some fiber content. Fiber plays a crucial role in promoting a sense of fullness, slowing down glucose absorption following high-carb meals, and even aiding in the reduction of cholesterol levels. However, the majority of Americans fall short in meeting their fiber needs. A study conducted in 2017 estimated that only around 5% of the population achieves the recommended daily intake of 25 grams for women and 38 grams for men.

The good news is that selecting high-fiber bread is an effective means of bridging this vital nutrient gap. As the USDA advises incorporating whole grains into half of your grain consumption, regularly choosing whole grain or multigrain bread when dining at home provides a solid foundation. This way, when dining out, you can order grain-based dishes with reduced concerns about their whole or refined status and less worry about whether they provide an ample supply of dietary fiber.

To kickstart your quest for high-fiber options, we've curated a list of 10 exceptional bread loaves that are not only packed with fiber but also boast delicious flavors. Some of these loaves offer as much as 14 grams of fiber per serving, covering a substantial 56% of the daily recommended intake for women and 37% for men. Whether you enjoy them in a sandwich, toast them to perfection, or enhance them with your favorite jelly, these bread choices will ensure that your fiber intake remains satisfyingly robust.

How we choose the best high-fiber breads


In our quest to select the finest high-fiber bread options, we adhered to the following criteria:

  1. Whole food ingredients: It may come as a surprise, but bread can often rank among the most heavily processed items on grocery store shelves. Many of them are loaded with unfamiliar preservatives, additives, and sweeteners. Consequently, we made a conscious effort to prioritize selections with concise ingredient lists that feature recognizable components.
  2. Minimum of 4 grams of fiber per slice: True high-fiber breads must excel in fiber content, and we established a baseline of 4 grams per slice. This significantly surpasses the 1-2 grams typically found in most commercially available refined grain breads.
  3. Ample protein content: Our objective was to identify choices that not only deliver a healthy dose of fiber but also supply substantial protein for satiety. We excluded bread brands that barely contribute to this crucial macronutrient. Nearly all the breads listed below offer 5 or more grams of protein per serving.

1) Dave's Killer Bread Powerseed Bread

Nutritional Information per 1 Slice:

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

According to Steph Magill, MS, RD, CD, FAND, owner of Soccer Mom Nutrition, "When you're seeking a delicious, nutritious, and satisfying high-fiber bread, Dave's Powerseed Bread is the ideal choice. It's crafted from organic whole grains and seeds and sweetened exclusively with organic fruit juices, making it a bread that provides energy for your day." Each slice offers 4 grams of fiber, 5 grams of protein, and a mere 1 gram of sugar.

2) Queen Street Bakery Chia Seed Loaf

Nutritional Information per 2 Slices:

  • Calories: 160
  • Fat: 2.5g (Saturated Fat: 0g)
  • Sodium: 230mg
  • Carbohydrates: 32g (Dietary Fiber: 14g, Sugar: 1g)
  • Protein: 7g

Queen Street Bakery's chia seed loaf is sliced thinly enough that each serving comprises two slices rather than one! With a remarkable 14 grams of fiber per serving, it ranks at the top of our list as one of the highest-fiber bread options available. Unlike traditional grain-based breads, its impressive fiber content is derived from chia flour and white bean flour, rendering it gluten-free.

According to Amanda Sauceda, RDN, "This bread is an excellent choice for those requiring a gluten-free option, but it's equally appealing for everyone. Chia seeds also provide a source of plant-based omega-3s, further distinguishing this bread."

3) Aldi L'oven Fresh 12 Grain Bread

Nutritional Information per Slice:

  • Calories: 100
  • Fat: 2g (Saturated Fat: 0g)
  • Sodium: 150mg
  • Carbohydrates: 19g (Dietary Fiber: 4g, Sugar: 3g)
  • Protein: 5g

L'oven Fresh, Aldi's in-house bread brand, presents a 12-grain variant ideal for crafting high-fiber sandwiches. According to Lisa Andrews, MEd, RD, LD, "I appreciate Aldi's 12-grain bread for its fiber content. Each slice offers 100 calories, 5 grams of protein, and 4 grams of fiber." An added benefit of L'oven Fresh is its affordability, as this wholesome bread often comes with a price tag lower than many other options found in grocery stores, often retailing for as little as around $2.

4) Simple Truth Organic Sprouted Grain and Legume Bread

Nutritional Information per Slice:

  • Calories: 90
  • Fat: 0.5g (Saturated Fat: 0g)
  • Sodium: 140mg
  • Carbohydrates: 15g (Dietary Fiber: 4g, Sugar: 1g)
  • Protein: 5g

While bean-based bread may seem like an unconventional idea, fear not—Simple Truth's Sprouted Grain and Legume Bread doesn't resemble a burrito in taste. It boasts a pleasant, earthy flavor that's perfect for toasting. Crafted from a blend of garbanzo beans, millet, barley, spelt, and sprouted whole wheat, this bread offers an impressive 4 grams of fiber and 5 grams of protein per slice. You can typically find it in the freezer section of your local Kroger store.

5) Silver Hills Bakery The Big 16

Nutritional Information per Slice:

  • Calories: 90
  • Fat: 1g (Saturated Fat: 0g)
  • Sodium: 140mg
  • Carbohydrates: 17g (Dietary Fiber: 4g, Sugar: 2g)
  • Protein: 6g

Here's another choice that derives its fiber from sprouted grains: Silver Hills Bakery's The Big 16, which lives up to its name by containing a total of 16 seeds and grains, some of which are sprouted. As explained by Wan Na Chun, MPH, RD, CPT, of One Pot Wellness, "Sprouting grains breaks down the grain, releasing enzymes that allow for maximum vitamin and mineral absorption." Additionally, each slice of this substantial bread offers as much protein as a large egg!

6) Pepperidge Farm Whole Grain Thin-Sliced 15 Grain Bread

Nutritional Information per 2 Slices:

  • Calories: 140
  • Fat: 3g (Saturated Fat: 0.5g)
  • Sodium: 140mg
  • Carbohydrates: 24g (Dietary Fiber: 4g, Sugar: 4g)
  • Protein: 7g

Occasionally, the desire for ample fiber comes hand in hand with the preference for a thinner bread. This is where Pepperidge Farm's thin-sliced 15-grain loaf steps in. With just 140 calories in two slices—a favorable choice for a light sandwich—and 4 grams of fiber, it serves as an excellent option. As noted by Patricia Kolesa, MS, RDN, "This is an ideal choice for individuals seeking to incorporate more fiber into their sandwiches or enjoy a satisfying morning toast that keeps them full until their next meal."

7) Oroweat Whole Grains Double Fiber Bread


Nutritional Information per Slice:

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

Double the fiber, double the health advantages! This whole grain offering from Oroweat amplifies its fiber content with the inclusion of extra wheat gluten. The outcome: Two slices provide 40% of your daily fiber requirement. As highlighted by Mandy Tyler, MEd, RD, CSSD, LD, "Furthermore, it does not contain any artificial colors, preservatives, or high fructose corn syrup."

8) Dave's Killer Bread 21 Whole Grains and Seeds

Nutritional Information per Slice:

  • Calories: 110
  • Fat: 1.5g (Saturated Fat: 0g)
  • Sodium: 170mg
  • Carbohydrates: 22g (Dietary Fiber: 5g, Sugar: 5g)
  • Protein: 5g

Once again, Dave's Killer Bread claims the spotlight with this amalgamation of an impressive 21 whole grains and seeds, each contributing its fair share of fiber to the mix, not to mention the healthy fats derived from seeds. Sarah Plugradt, MS, RDN, CSCS, unequivocally recommends this option. She emphasizes that it not only boasts a high fiber content but also delights the palate with its diverse range of grain and seed flavors.

9) One Mighty Mill 100% Power Grains Might Bread

Nutritional Information per Slice:

  • Calories: 110
  • Fat: 2g (Saturated Fat: 0g)
  • Sodium: 180mg
  • Carbohydrates: 19g (Dietary Fiber: 4g, Sugar: 1g)
  • Protein: 6g

Lindsay Ducharme, RD, CSR, LDN, shares her favorite high-fiber bread pick: the 100% Power Grains Mighty Bread by One Mighty Mill. Ducharme's choice is based on a compelling reason: "One Mighty Mill stone-grinds its wheat, which results in more fiber and nutrients making their way into the final product." Additionally, this bread is free from preservatives and is crafted from organic ingredients—a winning combination for both your health and the environment.

10) Old Tyme 747's Multigrain Bread

Nutritional Information per Slice:

  • Calories: 40
  • Fat: 1g (Saturated Fat: 0g)
  • Sodium: 140mg
  • Carbohydrates: 14g (Dietary Fiber: 8g, Sugar: 1g)
  • Protein: 2g

Here's a reason to celebrate lower calorie counts! Old Tyme 747's multigrain bread offers a mere 40 calories per slice while simultaneously delivering a substantial dose of fiber. Each slice boasts an impressive 8 grams of fiber. According to Michelle Rauch, MSc, RDN, "Two slices provide over half of your recommended daily fiber intake."

Rauch also highlights that this bread is keto-friendly and suitable for individuals following the Weight Watchers program, with just one WW point per slice. Given its low-calorie content and high fiber content, it may even support your weight loss journey, whether or not you're officially enrolled in a weight management program.

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