9 Healthiest Breads To Eat as Recommended by a Nutritionist in 2025
If you had to pick one bread to eat as part of a better diet, what is the healthiest bread? Or are there a few healthy options you could incorporate into your diet?
Bread is a staple in our lives — from our morning toast to our lunchtime sandwich to those irresistible artisanals that restaurants tempt us with. For many people, bread is a true comfort food. However, not all breads are created equal and some options are healthier than others, such as wholegrain varieties.
To help you discover the best varieties to enjoy while still eating healthily, we've put together a guide to the healthiest bread types. From omega-3-packed seeded bread to trendy sourdough and even gluten-free options, there's a healthy bread on this list for all tastes and dietary needs.
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The 9 Healthiest Types of Bread To Eat
1. Sprouted Wholegrain
Sprouted wholegrain bread is often considered one of the healthiest bread options due to its high nutrient content and easy digestibility. Just as when your vegetable seedlings sprout, a grain will sprout when exposed to heat and moisture. At the moment of sprouting, it is believed that the grain has an increased availability of nutrients and antioxidants.
Compared to bread made from white or processed flour, sprouted grain products are the healthiest types of bread. Sprouted grain bread contains vitamin E, vitamin C and beta-carotene which are known to reduce inflammation and boost immunity.
Wholegrain bread is also considered the healthiest bread because it makes you feel full longer which helps keep portion sizes down. An average slice of sprouted wholegrain bread contains 80 calories, 4 grams of protein, half a gram of fat, 15 grams of carbs and 3 grams of fiber.
The drawback of sprouted grain bread is that it often has fewer preservatives and a shorter shelf life compared to conventional bread. That means you’ll have to plan ahead if you want to make a sandwich with this healthy type of bread or look into answering the question: "Can you freeze bread?" to extend the shelf life of sprouted wholegrain bread.
2. Wholegrain or Wholewheat Bread
Wholegrain bread, in general, is the healthiest bread to eat. This type is also a good choice if you are looking for low-carb bread. Sprouted wholegrain, discussed above, is one type of wholegrain bread but not all wholegrain breads are sprouted (look for the word “sprouted” on the label if that is what you want).
The term “wholegrain” refers to bread made using the entire kernel of grain which includes the parts containing valuable fiber and nutrients. These parts are also what give wholegrain bread its darker color. The process of making white bread strips these components away, resulting in a less nutritious product.
Notably, wholegrain bread is full of soluble fiber which is not only good for digestion and reducing cholesterol but also makes you feel full longer. An average slice of wholegrain bread contains approximately 75 to 100 calories, 3 to 4 grams of protein, 1 gram of fat, 12 to 15 grams of carbohydrates and around 3 grams of fiber.
In general, regular wholegrain bread doesn’t require refrigeration or freezing and has a longer shelf life than sprouted wholegrain bread. This makes wholegrain bread a more convenient product than sprouted wholegrain for those who can't get to the grocery store or bakery every few days.
3. Sourdough
While sourdough is one of the most popular kinds of bread, is it one of the healthiest types of bread? To answer this, we need to look at the production process. Sourdough is made through a process of fermenting yeast to give the bread its rise. The good news is this process tends to make the carbohydrates easier to digest. The bad news is it also creates a type of starch that is not easier to digest.
Although any type of sourdough is generally better for you than standard white bread, if you want to choose the healthiest type of bread to eat, grab wholegrain sourdough versus the white variety.
In terms of nutritional profile, an average slice of sourdough bread contains about 100 calories per serving, with 4 grams of protein, half a gram of fat, 20 to 25 grams of carbohydrates and around 1 to 2 grams of fiber.
4. Seeded Bread
Seeded varieties of bread are generally one of the healthiest types of bread. Seeds like chia, pumpkin, sunflower and flax make healthy snacks and are nutrient-dense, so they automatically kick the health factor up a notch when added to bread.
Seeds also provide additional fiber content, healthy unsaturated fats and additional protein. The best part? They add delicious texture. An average slice of seeded bread contains about 80 calories, 5 grams of protein, 1 gram of fat, 14 grams of carbohydrates and around 3 grams of fiber, making it a healthy addition to any meal.
5. Rye Bread
Rye bread is made specifically from rye wheat. This is different from the wheat grain used in sprouted or wholegrain bread, giving it a slightly different nutritional profile and a unique tangy flavor. Rye bread also tends to have a lower glycemic index than wholewheat which makes it a better choice for diabetics, but it is not appropriate for those on a gluten-free diet.
Additionally, the nutritional content of rye bread includes impressive amounts of vitamins that support metabolism and energy. Rye bread is quite low in calories as well, containing about 60 calories per slice, along with 4 grams of protein, 1 gram of fat, 12 grams of carbohydrates and 3 grams of fiber.
6. Flax Bread
Flax bread is made with both wholegrains and flax seeds, so you get the combined health benefits of both ingredients. Flax seeds are an excellent addition to your diet as they contain high amounts of omega-3 fatty acids which are good for heart health. They also contain compounds called lignans which have powerful antioxidant properties.
One slice contains about 80 calories, 5 grams of protein, 1 gram of fat, 14 grams of carbohydrates and 3 grams of fiber. On top of nutritional benefits, flax bread has a nutty, earthy flavor due to the natural taste of flaxseeds, making it a unique addition to your daily meals whether used for toast, sandwiches or any other snack.
7. Oat Bread
What is the healthiest type of bread to eat if you don’t like the taste of wholegrain? Oat bread is a great choice in this case and it makes a good jumping-off point when discovering how to start eating healthy. Because this type of bread is not as dense or heavy as wholegrain, it's the perfect choice when you want to move away from white bread but aren’t ready to go all the way to wholewheat.
Oat bread is made from a combination of oats, flour, yeast and water. It's one of the healthiest bread types available because oats are a good source of fiber, plus they contain magnesium, thiamine, iron and zinc. An average slice of oat bread contains 130 calories, 6 grams of protein, 1 to 2 grams of fat, 23 grams of carbs and 3 grams of fiber.
Oat bread can be one of the healthiest types of bread to eat as long as you watch ingredient labels carefully. Some breads labeled “oat” contain very few actual oats and are instead made with refined flours, sugars and oils. Another drawback is that they typically contain less protein than wholegrain or rye breads.
8. Gluten-Free Breads
If you have celiac disease or gluten sensitivity, it can be hard to find the right bread as most breads are made with wheat, rye or barley which all contain gluten. Therefore, you might be wondering: “What is the healthiest type of bread to eat if you are gluten intolerant?” Luckily, you can find many gluten-free breads to enjoy. Breads that are gluten-free are usually made from brown rice, tapioca, coconut or almond flour.
Many people think gluten-free bread is the healthiest bread but that is not always the case. Just like other kinds of bread, there are healthier and unhealthier varieties, with some gluten-free breads containing refined flour and added sugars.
The most nutritious bread for gluten-free diets is usually bread made with coconut or almond flour, which also provides ample fiber and protein. A slice of gluten-free bread generally contains about 90 calories, 3 grams of protein, 4 to 5 grams of fat, 6 grams of carbohydrates and 4 to 5 grams of fiber.
9. Multigrain Bread
By now, you’ve likely realized that the healthiest bread is made with wholegrains rather than refined flour, making multigrain bread a great choice if you're searching for healthy bread options.
The term “multigrain” bread can be deceiving, because the bread could still contain ingredients with lower nutritional value since the idea of multigrain is a mixture of various types of grains. Either way, multigrain is more nutritious than white.
Multigrain bread contains on average 70 to 100 calories per slice, 4 grams of protein, 1 to 3 grams of fat, 12 grams of carbohydrates and 2 to 3 grams of fiber. Look out for multigrain bread labeled “100% wholegrain” or “wholewheat” for the healthiest option.
What Is the Healthiest Bread To Eat?
The definition of the healthiest bread to eat is different depending on what your health goals are. Are you more concerned with overall calories or carbs? Or do your health goals include adding more fiber to your diet? Bread can be a legitimate part of a healthy diet as long as you know how to pick the healthiest breads to eat.
In general, the healthiest breads are those made with wholegrains. Because many of us are used to white bread, it can be challenging to make the switch.
However, the process of making white bread removes much of the natural fiber and nutrients found in wholegrains. Even when white bread has been refortified with nutrients, it still lacks the full fiber benefits of wholegrain bread, meaning it's worth the effort to switch out at least some of the white bread in your diet with wholegrain.
In general, the healthiest bread to eat will be the one with good nutrient content and little to no artificial ingredients or preservatives. The best way to get bread without preservatives or additives? Make your own at home! Conveniently, you don’t need fancy gadgets or a large kitchen to make your own bread.
Try checking out cooking classes near you where you can learn about bread making from a professional baker. If you can’t find a class in your area, there are lots of healthy online cooking classes that will give you step-by-step instructions on how to prepare delicious and nutritious breads and other healthy dishes at home.
If bread is your comfort food, there is good news; bread can still be part of a healthy diet when you know how to pick the healthiest slice. Choosing the healthiest bread means opting for wholegrains and avoiding processed ingredients. And as always, portion control is a key ingredient to any healthy diet, so even when opting for the healthiest bread, enjoy it in moderation.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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