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 artisanal breads 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
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The 9 Healthiest Types of Bread To Eat

1. Sprouted Wholegrain Bread

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.

As outlined in an article by Harvard Health Publishing, sprouted grains have more available nutrients than mature grains. These nutrients range from folate, iron and vitamin C to zinc, magnesium and protein. 

Therefore, compared to bread made from white or processed flour, sprouted grain products are the healthiest types of bread as they have a more complete nutritional profile.

Sprouted grain bread also contains vitamin E and beta-carotene, which are known to reduce inflammation and boost immunity. This means that sprouted wholegrain bread is one of the best kinds to add to your diet if you're searching for foods that boost your immune system.

Wholegrain bread is additionally considered one of the healthiest breads 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, 0.5 to 1 gram of fat, 15 grams of carbs and 2 to 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.

Sprouted Wholegrain Bread Nutritional Overview (per 1 slice):

• Calories: 80
• Total Fat: 1 gram (1% DV)
• Saturated Fat: 0 grams 
• Sodium: 150 milligrams (7% DV)
• Total Carbs: 15 grams (5% DV)
• Fiber: 2 grams (8% DV)
• Total Sugar: 2 grams
• Protein: 4 grams

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. Other benefits of this healthy bread include the fact that the nutrient-rich whole wheat flour used may help to protect against certain types of cancer, stroke and type 2 diabetes. For example, a study published by the National Library of Medicine states that consumption of whole grains combined with a generally healthy lifestyle results in improved cardiovascular disease outcomes.

In terms of nutrition, 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 2 to 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.

Wholegrain or Wholewheat Bread Nutritional Overview (average per 1 slice):

• Calories: 81
• Total Fat: 1.1 grams (1% DV)
• Saturated Fat: 0.2 grams (1% DV)
• Sodium: 146 milligrams (6% DV)
• Total Carbs: 14 grams (5% DV)
• Fiber: 2 grams (7% DV)
• Total Sugar: 1.4 grams
• Protein: 4 grams

3. Sourdough Bread

While sourdough is one of the most popular kinds of bread, is it one of the healthiest types of bread? For many, the question remains: Is sourdough bread healthy overall?

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 that this process tends to make the carbohydrates easier to digest. The bad news is that it also creates a type of starch that is not easier to digest.

Other health benefits, as highlighted by the Sustainable Food Trust, include the fact that sourdough could help regulate blood sugar levels and that it has a lot less gluten than most types of bread. However, while sourdough is a great healthy bread choice for those reducing gluten consumption, it is not suitable for those with coeliac disease. You will also get magnesium, iron and zinc in every slice of this healthy bread. 

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. Yet, white sourdough is generally the healthiest white bread if you really don't want to give up this type of bread in place of a whole-grain variety. 

In terms of nutritional profile, an average slice of sourdough bread contains about 100 to 180 calories per serving, with 4 to 7 grams of protein, half a gram of fat, 25 to 35 grams of carbohydrates and around 1 to 2 grams of fiber. This bread is also quite high in sodium compared to other varieties. 

One note on this, compared to other breads on this list of the healthiest bread, is that sourdough bread is often purchased in whole loaves and cut at home instead of being purchased already sliced.

This may lead to the average slice of sourdough bread being larger than other varieties (around 35 grams for an average slice vs. 60 to 65 grams for sourdough). Therefore, you can reduce things like calories and sodium by finding a sliced sourdough loaf (assuming the slices are under 60 grams) if you don't mind buying it instead of making it, or by cutting as thin a slice as possible at home. 

Sourdough Bread Nutritional Overview (average per 1 slice):

• Calories: 174
• Total Fat: 1.5 grams (2% DV)
• Saturated Fat: 0.3 grams (1% DV)
• Sodium: 385 milligrams (17% DV)
• Total Carbs: 33 grams (12% DV)
• Fiber: 1.4 grams (5% DV)
• Total Sugar: 3 grams
• Protein: 6.9 grams

4. Seeded Bread

Seeded varieties of bread are generally one of the healthiest types of bread as the seeds add extra nutrients. 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.

Plus, according to the Cleveland Clinic, these seeds (along with hemp seeds and sesame seeds) are some of the healthiest seeds you can add to your diet, so if you don't want to eat them as they come, buying a healthy bread that includes the likes of pumpkin seeds is an excellent way to incorporate these nutrient-dense foods into your diet. Seeds notably add iron, calcium, phosphorus and magnesium to your slice of bread.

Many of the healthiest bagel brands now sell seeded versions as well, allowing you to mix up the type of seeded bread you eat and offering a great solution for breakfast if you don't want standard toast. You could even make your own at home, including variations like gluten-free bread with seeds of your choice or a sweet vegan pumpkin bread with ground flax and a pumpkin seed topping. 

Seeds also provide additional fiber content, healthy unsaturated fats and additional protein. The best part? They add delicious flavor and texture. 

An average slice of seeded bread contains about 60 to 80 calories, 5 to 6 grams of protein, 1.5 to 2.5 grams of fat, 13 to 14 grams of carbohydrates and around 3 grams of fiber, making it a healthy addition to any meal.  ​​

Seeded Bread Nutritional Overview (average per 1 slice):

• Calories: 60 
• Total Fat: 2.5 grams (3% DV)
• Saturated Fat: 0 grams 
• Sodium: 230 milligrams (10% DV)
• Total Carbs: 13 grams (5% DV)
• Fiber: 3 grams (12% DV)
• Total Sugar: 0 grams
• Protein: 6 grams

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.

As highlighted by sources like Glycemic Index Research and GI News at the University of Sydney, rye bread also tends to have a lower glycemic index than whole wheat or other types of bread. This 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 to 85 calories per slice, along with 2.5 to 4 grams of protein, 1 gram of fat, 12 to 15 grams of carbohydrates and 2 to 3 grams of fiber. ​​

Rye Bread Nutritional Overview (average per 1 slice):

• Calories: 83 
• Total Fat: 1.1 grams (1% DV)
• Saturated Fat: 0.2 grams (1% DV) 
• Sodium: 193 milligrams (8% DV)
• Total Carbs: 15 grams (5% DV)
• Fiber: 2 grams (7% DV)
• Total Sugar: 1.2 grams
• Protein: 2.7 grams

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. As covered by the National Library of Medicine, flax seeds (and therefore, flax bread) are also a good source of compounds called lignans, which have powerful antioxidant properties.

If opting for this healthy bread, you'll find that each slice contains about 80 calories, 5 grams of protein, 1 to 2 grams of fat, 12 to 14 grams of carbohydrates and 2 to 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.

Flax Bread Nutritional Overview (average per 1 slice):

• Calories: 80 
• Total Fat: 1.8 grams (3% DV)
• Saturated Fat: 0.2 grams (1% DV) 
• Sodium: 120 milligrams (5% DV)
• Total Carbs: 13 grams (4% DV)
• Fiber: 2 grams (8% DV)
• Total Sugar: 1 gram
• Protein: 3.5 grams

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 whole wheat.

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 70 to 130 calories, 2 to 4 grams of protein, 1 to 2 grams of fat, 13 grams of carbs and 1 to 3 grams of fiber.

As the Whole Grains Council points out, other potential benefits of oats include providing beta-glucans that can reduce cholesterol and boost the immune system, improving satiety, reducing the risk of type 2 diabetes and controlling blood pressure. 

All of this means that 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.

Oat Bread Nutritional Overview (average per 1 slice):

• Calories: 73 
• Total Fat: 1.2 grams (2% DV)
• Saturated Fat: 0.2 grams (1% DV) 
• Sodium: 121 milligrams (5% DV)
• Total Carbs: 13 grams (4% DV)
• Fiber: 1.1 grams (4% DV)
• Total Sugar: 2.2 grams
• Protein: 2.3 grams

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 80 to 90 calories, 1.5 to 3 grams of protein, 4 to 5 grams of fat, 6 to 15 grams of carbohydrates and 1 to 3 grams of fiber.

Gluten-Free Bread Nutritional Overview (average per 1 slice):

• Calories: 83 
• Total Fat: 2.2 grams (3% DV)
• Saturated Fat: 0.2 grams (1% DV) 
• Sodium: 144 milligrams (6% DV)
• Total Carbs: 14 grams (5% DV)
• Fiber: 1.5 grams (5% DV)
• Total Sugar: 3.2 grams
• Protein: 1.5 grams

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 and is one of the healthiest sandwich breads if you're looking to make your lunch a little more nutritious.

Multigrain bread contains, on average, 65 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. This bread may even have added sugar if purchasing it in the supermarket, so checking the nutritional labels before you add multigrain bread to your cart is important. 

Multigrain Bread Nutritional Overview (average per 1 slice):

• Calories: 69 
• Total Fat: 1.1 grams (1% DV)
• Saturated Fat: 0.2 grams (1% DV) 
• Sodium: 99 milligrams (4% DV)
• Total Carbs: 11 grams (4% DV)
• Fiber: 1.9 grams (7% DV)
• Total Sugar: 1.7 grams
• Protein: 3.5 grams

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 whole grains. Even when white bread has been refortified with nutrients, it still lacks the full fiber benefits of whole-grain bread, meaning it's worth the effort to switch out at least some of the white bread in your diet with whole-grain. 

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.