When it comes to selecting your daily bread, opting for whole wheat is a wise choice. Beyond its robust texture and satiating fiber content, whole wheat bread offers numerous proven health advantages. A 2021 study revealed that incorporating more of this staple aided individuals with type 2 diabetes in reducing body weight, blood sugar levels, and triglycerides, among other benefits. Additional research indicates that whole grains play a role in lowering the risk of cardiovascular disease. Given these advantages, it's clear that whole wheat bread deserves a prominent place in your shopping cart (and on your plate).

To identify whole wheat bread varieties (as opposed to refined grain or multigrain options), begin by examining the ingredient list on the package. Authentic whole wheat products will prominently feature whole wheat flour as their primary ingredient. Alternatively, seek out items labeled as "100% whole wheat" to eliminate any ambiguity about their composition.

Guided by the expertise of dietitians, we've compiled a list of the top nine whole wheat bread options available today, along with two selections that may not meet expectations.

How we selected the healthiest whole wheat bread options:

1) Whole wheat as the primary ingredient: We prioritized breads where whole wheat flour was listed first, ensuring that the bread is predominantly made from whole grains.

2) Simple, recognizable ingredients: We favored breads with minimal additives and preservatives, opting for those with straightforward ingredient lists to avoid unnecessary processing.

3) Adequate protein content: Despite its reputation as a carbohydrate-centric food, bread can contribute to your protein intake. We sought out breads with a minimum of 3 grams of protein per slice to provide a balanced nutritional profile.

9 Healthiest Whole Wheat Breads

1) Ezekiel 4:9 Sprouted Whole Grain Bread

Here's the nutritional breakdown per 1-slice serving of Ezekiel 4:9 Sprouted Whole Grain Bread:

  • 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

"Ezekiel 4:9 Sprouted Whole Grain Bread deserves recognition for its simplicity and nutritional value," notes registered dietitian nutritionist Vandana Sheth RDN, CDCES, FAND. This bread is crafted from sprouted whole wheat flour, but its ingredients don't stop there. "Made solely from sprouted whole grains and seeds, it's devoid of added sugars and boasts an array of nutrients. With a blend of sprouted wheat, barley, millet, lentils, and soybeans, it's an excellent choice for those seeking the benefits of whole grains."

2) Dave's Killer Bread - 21 Whole Grains and Seeds

Here's the nutritional breakdown per 1-slice serving of Dave's Killer Bread 21 Whole Grains and Seeds (thin-sliced variety):

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

For a well-proportioned sandwich, opt for Dave's Killer Bread 21 Whole Grains and Seeds in the thin-sliced variety. "It's perfectly sized for a single serving of bread," recommends Kim Kulp, RDN, a gut health specialist from the San Francisco Bay area. While whole wheat stands as the first ingredient, this bread is also enriched with 20 additional grains and seeds. "This allows you to diversify the range of plant foods in your diet, which is crucial for gut health!" Kulp emphasizes.

3) Milton's Healthy Whole Grain Bread

Here's the nutritional breakdown per 1-slice serving of Milton's Healthy Whole Grain Bread:

  • Calories: 100
  • Fat: 0.5 g (Saturated fat: 0 g)
  • Sodium: 160 mg
  • Carbs: 19 g (Fiber: 4 g, Sugar: 4 g)
  • Protein: 4 g

Milton's doesn't hold back when it comes to promoting healthiness with this bread. Crafted from whole wheat flour, it receives an additional boost from flax seeds, rolled oats, and oat fiber—culminating in an impressive 4 grams each of protein and fiber per slice.

4) Nature's Own 100% Whole Wheat Bread

Here's the nutritional breakdown per 1-slice serving of Nature's Own Whole Wheat Bread:

  • Calories: 60
  • Fat: 0.5 g (Saturated fat: 0 g)
  • Sodium: 110 mg
  • Carbs: 11 g (Fiber: 2 g, Sugar: 0 g)
  • Protein: 4 g

Lisa Andrews, MEd, RD, LD, a registered dietitian nutritionist at Health Insiders, attests to the popularity of Nature's Own Whole Wheat Bread. "We buy it often," she says. "At only 60 calories per slice, it's great for those watching their calorie or carb intake." Plus, she notes that it's also an affordable option.

5) Bread Alone Whole Wheat Sourdough

Here's the nutritional breakdown per 1-slice serving of Bread Alone Whole Wheat Sourdough Bread:

  • Calories: 90
  • Fat: 0 g (Saturated fat: 0 g)
  • Sodium: 210 mg
  • Carbs: 19 g (Fiber: 2 g, Sugar: 0 g)
  • Protein: 4 g

Did you know sourdough isn't always made with white flour? Bread Alone, a New York-based, Climate Neutral Certified brand, makes a mean sourdough with organic whole wheat flour. This one gets a thumbs-up from Malina Malkani, MS, RDN, CDN, owner of Malina Malkani Nutrition, and author of Safe and Simple Food Allergy Prevention.

"The fermentation process used to make whole wheat sourdough bread helps reduce the number of phytates that bind to certain minerals and impair their absorption in the body," she says. As a result, whole wheat sourdough bread is easier (and takes longer) to digest, which can help stabilize post-meal blood sugar levels."

6) Dave's Killer 100% Whole Wheat Bread

Here's the nutritional breakdown per 1-slice serving of Dave's Killer Bread 100% Whole Wheat:

  • Calories: 100
  • Fat: 1.5 g (Saturated fat: 0 g)
  • Sodium: 160 mg
  • Carbs: 21 g (Fiber: 3 g, Sugar: 4 g)
  • Protein: 4 g

Dave's Killer Bread wins again with its 100% whole wheat option. You won't find any refined grains here! And there are more benefits, too: "Each slice is only 70 calories, the ingredients are recognizable, and most are organic," says Michelle Rauch, MSc, RDN, registered dietitian nutritionist for The Actors Fund.

7) Alvarado St. Bakery Sprouted Whole Wheat Thin-Sliced Bread

  • Calories: 60
  • Fat: 0 g (Saturated fat: 0 g)
  • Sodium: 95 mg
  • Carbs: 11 g (Fiber: 3 g, Sugar: 1 g)
  • Protein: 4 g

"Alvarado St. Bakery's Whole Wheat Bread offers both taste and nutrition," notes Sheri Berger, RDN, CDCES. With 4 grams of protein and 3 grams of fiber per slice, it's a great choice for boosting whole grain intake, despite its thinner profile.

8) The Stone Mill Bronze Honey Wheat

  • Calories: 130
  • Fat: 1 g (Saturated fat: 0 g)
  • Sodium: 240 mg
  • Carbs: 27 g (Fiber: 4 g, Sugar: 4 g)
  • Protein: 5 g

Sheth also gives her approval to Stone Mill's Bronze Honey Wheat. "This bread stands out for its use of organic, fresh-milled whole wheat flour, providing a rich source of nutrients and whole grains," she notes. "With ingredients like organic honey and extra virgin olive oil, it's brimming with wholesome goodness and free from artificial additives or preservatives."

9) Trader Joe's Whole Wheat Sliced Bread

  • Calories: 60
  • Fat: 0.5 g (Saturated fat: 0 g)
  • Sodium: 135 mg
  • Carbohydrates: 11 g (Fiber: 2 g, Sugar: 0 g)
  • Protein: 3 g

This classic loaf is a great addition to your shopping list. Not only is it low in calories and devoid of preservatives, but it also boasts a delightful light, nutty flavor. Whether you're making morning toast or savory garlic bread, this bread fits the bill. Plus, it comes at an affordable price compared to other whole wheat options.

2 WHOLE WHEAT BREADS TO AVOID

1) Sara Lee Delightful Bread

  • Calories: 45
  • Fat: 0.5 g (Saturated fat: 0 g)
  • Sodium: 95 mg
  • Carbohydrates: 9 g (Fiber: 3 g, Sugar: 1 g)
  • Protein: 2 g

"Despite its low calorie and carbohydrate content, this bread can be misleading," explains Mandy Enright, MS, RDN, RYT, The FOOD + MOVEMENT® Dietitian and author of the 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. "A crucial rule of thumb I share with clients is to seek bread offering at least 3 grams of fiber per slice. Although this bread provides 3 grams of fiber per serving, considering a serving as two slices, it only amounts to 1.5 grams of fiber per slice."

Enright also notes that the presence of sugar alcohol in this bread contributes to its questionable quality. "Aside from potentially altering the taste, sugar alcohols can lead to digestive discomfort, which contradicts the expected benefits of consuming high-fiber, whole-grain options."

2) Pepperidge Farm Light Style Soft Wheat Bread

  • Calories: 130
  • Fat: 1 g (Saturated fat: 0 g)
  • Sodium: 200 mg
  • Carbohydrates: 27 g (Fiber: 5 g, Sugar: 3 g)
  • Protein: 7 g

Enright says Pepperidge Farm's Light Style breads are another confusing (and less healthy) option. Their serving size is three slices, which doesn't reflect the one or two slices you're likely eating at a sitting. While it looks like you're getting 5 grams of fiber and 7 grams of protein, this won't be the case if you make a regular sandwich with two slices of bread. This choice also has a rather long ingredient list with numerous preservatives. Even though the label indicates that they each make up 2% or less of the bread's entirety, there are 13 such ingredients. In other words, it's possible they could account for over a quarter of the bread's total mass.

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