8 Healthiest Breads, According to Registered Dietitians
Add these hearty picks to your grocery list.
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Bread has long been a staple in our diets and rightly so since carbohydrates are our main source of energy. But the growing popularity of low-carb diets is keeping many people out of the bread aisle. The good news is that some of the latest research is telling us that it's time to revisit that bread basket — as long as it's whole grain. A recent study in The Journal of Nutrition found improved cardio-metabolic risk factors when replacing refined grains with whole grains. That said, with so many choices now available from rye to sourdough to paleo to gluten-free, choosing the best bread can be overwhelming.
"Bread can be an excellent source of fiber, but choosing the best loaf is surprisingly tricky," says Stefani Sassos, MS, RDN, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab. The easiest place to start is to look for whole ingredients. The first ingredient on the list should be 100% whole or sprouted grains, or a whole food such as buckwheat, corn, legumes, nuts or seeds. "Be cautious with labels that say 'made with whole grains' or 'multigrain.' These terms can be code for hidden refined flours and fillers. 'Harvest' or 'country' options might sound healthy but are often sneaky sources of added sugar," Sassos adds.
Many brands will also add molasses or caramel coloring to loaves to make them look darker and more hearty, so paying attention to nutrition labels are extra important. Although “light” bread may seem like a healthier choice and have fewer calories per slice, that’s often because it’s sliced thinly so Sassos says to check to see how much one slice weighs in grams when compared to other varieties. Here are the best healthy breads of 2023, according to registered dietitians:
Our top picks:
For this list, registered dietitians in the Good Housekeeping Institute Nutrition Lab reviewed dozens of breads to find the healthiest options you can buy. We selected brands that used only 100% whole or sprouted grains or whole food, contained less than 3 grams of sugar and included more than 2 grams of fiber and 3 grams of protein per serving.
Dave's Killer Bread White Bread Done Right
Pros
- USDA organic and non-GMO
Cons
- Lower fiber per serving than others
White bread has long been shunned as a processed food, but here's one that's unprocessed, contains whole foods and deserves some attention. A healthier take on traditional white bread, Dave's Killer Bread contains five super grains, including quinoa, spelt, rye and millet, to give you 10 grams of whole grains per serving. Made with non-GMO and 100% USDA organic ingredients, this is the perfect choice for picky eaters looking for healthier options. Our testers commented that this "soft" bread had an "incredibly tasty and very homemade flavor" and could be a reliable kitchen staple.
Nutrition per one slice (40g): 110 calories, 2g fat, 0g sat fat, 180mg sodium, 21 carbs, 2g fiber, 2g total sugar, 2g added sugar, 3g protein
Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread
Pros
- USDA organic and non-GMO
- Non-glyphosate certified
Cons
- Not suitable for individuals with a soy allergy
Made with only USDA organic and non-GMO ingredients, this flourless, sprouted whole grain bread also provides a source of complete protein containing all nine essential amino acids. It is lower in sodium per slice than most bread and contains zero added sugars. It's also free of the controversial herbicide and pesticide glyphosate, as certified by a third party. A Nutrition Lab favorite, our testers noted it has a great texture when toasted and said it offers a "very earthy and nutty flavor; it's also very satiating!"
Nutrition per one slice (34g): 80 calories, 0.5g fat, 0g sat fat, 75mg sodium, 15 carbs, 3g fiber, 0g total sugar, 0g added sugar, 5g protein
Pros
- Made with 100% whole wheat
Cons
- Not suitable for individuals with a soy allergy
Arnold's has been a long-time urban American favorite founded in 1940. Made with 100% whole wheat and 4g of whole grains per serving this bread is also free from artificial preservatives, colors and flavors. We found this classic whole wheat loaf to be soft and hearty with a slight nutty flavor. Our testers reported that it "holds up well to toppings, making a great sandwich."
Nutrition per one slice (43g): 110 calories, 2g fat, 0g sat fat, 160mg sodium, 21g carbs, 3g fiber, 3g total sugar, 3g added sugar, 4g protein
Pros
- Non-GMO ingredients
Cons
- Contains tree nuts (cashew)
This grain-, gluten-, dairy- and soy-free, healthy sourdough bread is made from a combination of eggs, cashew butter, probiotic-rich sauerkraut and a hearty mix of flax, psyllium husk and almond flour. If you're following a paleo, keto or low-carb diet, this is the bread for you. Our testers liked the heartiness of the bread saying, "it's actually quite good with a nice flavor and good consistency." Others exclaimed they couldn't believe it was gluten- and grain-free. It serves as the perfect base for any sandwich: try toasting it for a little extra crunch and topping it with avocado.
Nutrition per one slice (32g): 110 calories, 6g fat, 1.5g sat fat, 200mg sodium, 9g carbs, 3g fiber, 0g total sugar, 0g added sugar, 3g protein
Pros
- Non-GMO certified
Cons
- Lower sodium can be bland for some
Faithful to its name, this bread is composed of seven sprouted whole grains including quinoa, millet and oat groats. It is an ideal choice for those following a low-sodium diet or just watching their salt intake because it contains no added salt and only 25 mg of sodium per slice. It is also easy to freeze and can be stored in your freezer for up to six months.
This bread has a classic whole grain taste and testers commented that the texture had an "excellent consistency" and they appreciated the larger slice size of the bread. One tester said, "I thought I would miss the salt but I really didn't."
Nutrition per one slice (36g): 90 calories, 1g fat, 0g sat fat, 25mg sodium, 17g carbs, 3g fiber, 2g total sugar, 2g added sugar, 5g protein
Pros
- High fiber
Cons
- Not suitable for a sodium restricted diet
With only six ingredients, this wheat-free bread contains a whopping 8 grams of fiber per slice. Made with whole rye kernels, this dense and delicious dark bread tastes great simply topped or toasted. Recent studies have found that rye-rich and whole grain foods may have a positive effect on insulin metabolism and may help to lower the risk for or prevent the development of type 2 diabetes.
One tester commented that this bread is the "perfect complement to cream cheese and lox," while others reported that it holds up well with virtually any topping and tasted equally great with avocado or peanut butter.
Nutrition per one slice (72g): 180 calories, 1g fat, 0g sat fat, 270mg sodium, 40g carbs, 8g fiber, 2g total sugar, 0g added sugar, 4g protein
Pros
- Non-GMO and non-glyphosate certified
Cons
- Contains some saturated fat
A great choice for boosting your fiber intake, this bread packs an impressive 5 grams per serving. It contains organic whole flax and organic ground flaxseeds which give it a slight crunch. Made from sprouted whole wheat, it contains 23 grams of whole grains and 6 grams of protein per serving. Packed with wholesome ingredients, testers commented on the "awesome texture and full-bodied flavor." While another commented the bread has a "nice chew to it either toasted or not."
Nutrition per one slice (41g): 110 calories, 3.5g fat, 1.5g sat fat, 160mg sodium, 18g carbs, 5g fiber, 1g total sugar, 0g added sugar, 6g protein
Pros
- USDA organic
Cons
- Buckwheat has distinctive taste that's not for everyone
This nutrition-packed bread is made from organic ancient grains and seeds including buckwheat, millet, sunflower and flax seeds to create a high fiber, gluten-free bread. With a nutty taste and hearty, complex texture, it's a perfect choice for toasting or for sandwiches. As an added bonus, it contains gut-healthy prebiotics from plant-based starch. It's also free from eight major food allergens including gluten, peanut, egg, wheat, dairy, nuts, soy and shellfish.
This bread is perfect for toasting and retains its chewiness and bite according to testers. One tester liked that it had a "spreadable texture that allows you to get into all the nooks and crannies."
Nutrition per two slices (76 g): 210 calories, 6g fat, 0g sat fat, 230mg sodium, 36g carbs, 6g fiber, 2g total sugar, 2g added sugar, 5g protein
Is bread healthy?
White bread has been a major component of western diets for centuries and a major source of carbohydrates, but it has been decried in recent years due to its nature as a processed food that has largely stripped it of its nutritional value. This has given rise to the emergence of whole-grain bread options that use less processed ingredients to preserve their nutritional value and make them a much more healful food choice. Whole grains and whole foods are important components of a well-balanced diet. In addition to having cardioprotective factors, recent studies have also shown that consumption of whole grains is associated with a lower risk of type 2 diabetes.
The Dietary Guidelines for Americans 2020-2025 recommends that at least half your grains come from whole grains. That translates to three to five servings of whole grains per day. When choosing bread, we recommend choosing fiber-rich options made from whole or sprouted grains or whole food ingredients such as corn, legumes and seeds. Look for bread with little or no added sugar and ideally less than 250 mg of sodium per serving.
Why trust Good Housekeeping?
Amy Fischer, MS, RD, CDN, has a B.A. in journalism from Miami University of Ohio and an M.S. in clinical nutrition from New York University. Prior to working at Good Housekeeping, she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has worked as a recipe developer for several food companies, and she also has extensive experience in the commercial side of the food business.
As Deputy Director of the Good Housekeeping Institute Nutrition Lab, Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, handles all nutrition content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition, and she also runs large-scale tests and analyses for products ranging from protein bars and whole grain breads to supplements and meal delivery kits. She has a master's degree in clinical nutrition from New York University and has been a registered dietitian for six years, working in the clinical setting prior to joining Good Housekeeping and obtaining advanced credentials and board certifications in the nutrition field.
