The 8 healthiest types of bread, ranked by a nutritionist

Healthy breads include sprouted grains, whole wheat, rye, and sourdough. They provide the fiber, protein, vitamins and minerals your body needs to stay healthy.

Sprouted grain bread is made from whole grains that have been soaked until they sprout (they begin to sprout). Whole grains provide more fibre, vitamins and minerals than white bread.

Sprouting increases the protein found in some whole grains and makes them easier to digest. It enhances antioxidants and reduces antinutrients (such as phytate) that inhibit mineral absorption. This may help your body absorb more calcium, iron and zinc.

One slice (40 grams) of Ezekiel bread provides:

• Calories: 90
• protein: 6 grams (g)
• Total fat: 1 gram
• Carbohydrates: 16 grams
• Fiber: 3 g, or 12% of the Daily Value (DV)
• iron: 1.08 milligrams 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 refined grains such as white bread, are rich in fiber, iron and B vitamins.

Some refined breads contain added vitamins and minerals again, but they usually do not contain fiber. Fiber helps lower cholesterol levels and the risk of heart disease. It also helps maintain a healthy intestine.

A slice (40 grams) of 100% whole wheat bread provides:

• Calories: 117
• protein: 4.56 grams
• Total fat: 1.87 grams
• Carbohydrates: 20.6 grams
• Fiber: 2.96 g, or 10.5% daily value
• iron: 1.04 mg or 5.7% daily value

Sourdough bread is made by fermenting yeast and lactic acid bacteria. This natural process increases the nutrients and breaks down some of the gluten, a protein found in grains that is difficult to digest.

Fermentation also lowers FODMAPs, which are short-chain carbohydrates that are not absorbed well by the small intestine. Sourdough may be easier to tolerate for people with gastrointestinal conditions such as irritable bowel syndrome (IBS).

A slice (59 grams) of sourdough bread made with enriched white flour provides:

• Calories: 188
• protein: 7.67 grams
• Total fat: 1.26 grams
• Carbohydrates: 36.5 grams
• Fiber: 1.8 grams or 6.4% daily value
• iron: 2.28 mg or 13% daily value

Multigrain bread is made from grains, including wheat, oats and barley, making it rich in fiber and protein.

A slice (43 grams) of multigrain bread provides:

• Calories: 114
• protein: 5.74 grams
• Total fat: 1.82 grams
• Carbohydrates: 18.6 grams
• Fiber: 3.18 g, or 11.3% DV
• iron: 1.08 mg or 6% daily value

Note: Not all multigrain breads are the same. Some are made from refined white flour sprinkled with seeds, which reduces their nutritional value. You can look for loaves made from 100% grains to get the most benefits.

Rye bread can be made with pure rye flour, but most store-bought versions combine rye and wheat flour.

Like other whole grains, rye is high in fiber. Compared to wheat bread, rye may affect blood sugar less after meals. However, more research is needed.

A slice (43 grams) of rye bread provides:

• Calories: 111
• protein: 3.66 grams
• Total fat: 1.42 grams
• Carbohydrates: 20.8 grams
• Fiber: 2.49 g, or 8.8% daily value
• iron: 1.22 mg or 6.7% daily value

Flaxseed bread is usually made from whole grain flour with flaxseeds.

Flaxseeds are rich in fiber and alpha-linolenic acid (ALA), a heart-healthy omega-3 fatty acid. They also contain a high percentage of antioxidants such as lignans, which help prevent cell damage and inflammation.

A slice (40 grams) of multigrain bread with flax seeds provides:

• Calories: 100
• protein: 4 grams
• Total fat: 1.5 grams
• Carbohydrates: 19 grams
• Fiber: 3 g, or 11% daily value
• iron: 1 mg or 6% DV

Oat bread is made with oats and whole wheat flour.

Oats are a source of fiber, especially a soluble fiber called beta-glucan. Beta glucan prevents cholesterol absorption.

A slice (43 grams) of oat bread provides:

• Calories: 129
• protein: 4.01 grams
• Total fat: 2.1 grams
• Carbohydrates: 23.2 grams
• Fiber: 1.89 g, or 6.8% daily value
• iron: 1.29 mg or 7.1% daily value

Gluten-free baking is essential for people with celiac disease or gluten sensitivity. They are made from gluten-free grains such as rice, millet or quinoa.

Some gluten-free breads are highly processed and low in fiber. However, whole-grain loaves can be a nutrient-dense 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 grams
• Total fat: 2.34 grams
• Carbohydrates: 12.3 grams
• Fiber: 1.22 g, or 4.3% daily value
• iron: 0.19 mg or 1% daily value

Nutrients can vary between brands. Reading the label can help you decide which bread is the healthiest choice for you.

Whether it’s rye, multigrain, or sourdough, you can look for:

• Made from 100% whole grains: The first ingredient will be “whole wheat flour” or any other whole grain. If the label says fortified flour, it is refined.
• High fiber content: You might aim to get at least 3 grams of fiber per slice. A thinner slice of bread may have less per slice, but it’s still comparable when you consider the serving size.
• Protein content: You can choose bread that contains 3-6 grams of protein per slice. Protein helps you stay full longer.
• Low added sugar: Breads, including whole-grain types, can contain added sugars. It’s best to choose loaves that contain less than 2 grams per slice.