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10 Best Healthy Breads in 2023 (Nutritionist-Reviewed)

While bread may have a bad reputation for causing weight gain, not all breads are bad for you. And to prove it, we’ve rounded up some of the best breads available online and did all the research about how to find healthy options for you. These include sandwich bread, English muffins, and more! 


We found that the best healthy breads include only unprocessed, whole-food ingredients and fit into your diet or lifestyle–whether that be vegan or keto, there’s a bread for everyone. Keeping these things in mind, here are some of our favorite healthy breads, with Dave's Killer Bread taking first place. We've also prepared a buying guide at the end with the help of nutritionist Kara Swanson to help you pick your own bread!

Last updated 06/15/2023
Kara Swanson
Expert
Nutritionist
Kara Swanson

Kara Swanson is a certified nutritionist and the founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!

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Table of Contents

How to Choose a Healthy Bread – Buying Guide

Figuring out what’s healthy and what isn’t is a pretty straightforward process–just pay attention to the labels and you should have a pretty good idea.

① Read the Ingredients List to Avoid White Wheat and Artificial Ingredients

As with most foods, the best way to figure out how good something is for you is by reading the ingredients list.

Choose Alternatives to Processed White Wheat

Choose Alternatives to Processed White Wheat
Many grocery store bread options are made with highly processed white wheat, with much of its inherent fiber and nutrients taken out and sugars added in. Thus, for a better nutrient balance and more sustained energy, look for breads that use grains other than plain old white wheat. This is also important for those with diabetes to pay attention to.


One more thing to look out for is that enriched bread has still been processed to remove much of the original nutrients, though a fraction of them are added back in. This still isn't great for blood glucose levels, but it is marginally nutritionally better than regular white bread.


The most common healthy bread base is whole wheat, and other great alternatives and additions include sprouted wheat, oat flour, buckwheat, rice flour, and rye. 


But no matter what the front of the package says, always be sure to read the ingredients list—you’ll often find that breads that claim to be “whole wheat” or “multi-grain” still contain mostly white flour.


Note, however, that white whole wheat and white bread are not the same thing. White whole wheat is, in fact, made from whole wheat, bran and all - just a different type of wheat from standard red wheat-based whole wheat loaves. It has a milder taste and softer texture, but it still contains the vitamins and minerals present in the original grain.

Kara Swanson
NutritionistKara Swanson

It can be really overwhelming when you go to the bread aisle because there are so many options to choose from. And labels can be tricky and misleading


So what exactly should you look for? First, stay away from processed white breads. They have no nutritional value and do nothing for our health. Instead, find a bread that is full of whole grains and has few ingredients.

Look for a Short, Simple Ingredient List

Look for a Short, Simple Ingredient List
Traditional bread is little more than grain, water, yeast, and salt, and the healthiest breads for you shouldn’t stray too far from that basic recipe. However, to increase shelf life and ensure consistency from loaf to loaf, most commercial breads include a host of other stabilizers, preservatives, and other artificial ingredients.


You need to be particularly discerning if you’re looking for a gluten-free or low-carb bread. Often, these types of breads require a little extra help to achieve that satisfyingly bready texture, which usually means extra stabilizers, binding ingredients, and gums. 


Some additives to watch out for are potassium bromate, azodicarbonamide, and partially hydrogenated oils that have been linked to cancer or heart disease. On the other hand, don’t shy away from breads that include a long list of seeds and different grains—that kind of complex ingredient list is very good for you.

Kara Swanson
NutritionistKara Swanson

Ingredients always matter and it's a good habit to read the ingredient list if you don't already. Look for a short list because, after all, bread should only be a handful of ingredients


If you don't know what an ingredient is, it's probably not something you want to put in your body. Or you can also further educate yourself and look up an ingredient you're not sure about! Knowledge is powerful.

② Understand the Different Kinds of Bread

Besides plain old sandwich white bread, there are a plethora of different, healthy options of breads out in the market. We'll go over a few of the healthier options here, but note that types of breads are not limited to what we've listed. 

Sprouted Bread for Added Nutrition

Sprouted Bread for Added Nutrition

Sprouted whole-grain breads are arguably one of the most healthy types of bread out there. They have an advantage over traditional whole-grain breads because the grain used has been allowed to sprout. 


This process increases the nutrient profile of the grains, including increasing antioxidants, and even decreases the amount of carbohydrates in it. They're also high in fiber and protein, making them more filling than other breads.

Kara Swanson
NutritionistKara Swanson

Sprouted bread is a really great option not only because it has an increased nutritional value, but it's high in fiber too. Plus, you're able to absorb the nutrients from the bread better. Next time you're at the store keep an eye out for sprouted bread and grab one to try!

100% Whole-Wheat Bread is High in Fiber

100% Whole-Wheat Bread is High in Fiber

Whole wheat bread is a subset of whole-grain breads and is often a common sight in most supermarkets. These breads are made from the whole grain—bran and germ and all, so they contain all of the nutrients you would find in the original grain. 


Since the bran, or the outer layer of the grain is full of fiber, naturally, the flour produced is also high in fiber. And like sprouted breads, whole-wheat is filling and nutritious, but be sure to double-check the ingredients list, since some bread are labeled whole-wheat despite being made mostly of refined flours.

Kara Swanson
NutritionistKara Swanson

Choosing a 100% whole-wheat bread is a great idea because it's loaded with fiber. And we know from research that high fiber foods aid in weight loss, keep you feeling fuller longer, and keep you regular. Small tweaks like buying a healthier bread can really add up big time when you're trying to lose weight and creating a healthy lifestyle.

Sourdough Bread Contains Prebiotic Content

Sourdough Bread Contains Prebiotic Content

Sourdough is known for its slightly acidic, sour taste, which is developed through the fermentation process the dough goes through. However, due to this, sourdough contains healthy probiotics that are beneficial for gut health


Likewise, the fermentation process also helps decrease the amount of phytate acid in the bread, allowing you to more readily absorb healthy minerals contained within the bread. It also has a low Glycemic Index, so it won't spike blood sugar levels as much as other breads.


And though sourdough can be made of either white or whole-wheat flour, whole-wheat is the healthier, more nutrient-rich option.

Kara Swanson
NutritionistKara Swanson

Sourdough might actually be my favorite bread! It's so delicious and is actually really healthy too. What's great about sourdough is that it contains probiotics to aid in gut health and has a lower glycemic index so your blood sugar levels stay stable. Sourdough is great any way you eat it, but I love toasting it and making chickpea avocado toast with it.

Rye Breads Are Considered More Nutritious Than Wheat Breads

Rye Breads Are Considered More Nutritious Than Wheat Breads

100% rye breads are the way to go, as most rye breads can still be made of a combination of wheat and rye flour. But rye bread, in general, is considered more nutritious than traditional wheat flour-based options.


Rye contains a high amount of soluble fiber, which keeps you fuller and more satisfied for longer, slowing down your body's digestive process and releasing less insulin, so it has less of an impact on your blood sugar levels.


If you want to make your rye bread even more healthy, then you can also choose sprouted rye bread, since the sprouting process further increases the fiber content of the final product.

Kara Swanson
NutritionistKara Swanson

We traditionally stick to the same bread every week, but it's a good idea to branch out and try something new like rye bread. Rye is really nutritionally dense and is a great way to change and spice up your toasting game.

③ Look for a Balanced Nutrient Profile

If you’re trying to reach dietary goals, on the other hand, the nutrition facts might be more helpful.

For a More Filling Snack, Choose Bread High in Fiber and Protein

For a More Filling Snack, Choose Bread High in Fiber and Protein
Conventional breads often leave you feeling hungry fairly quickly after eating. That’s because it’s high in carbs and low in basically everything else. For a bread that fills you up (and keeps you feeling full), look for loaves that are higher in fiber and protein

Try to aim for 3 grams and above per slice for both. Just make sure the fiber and protein come from natural, whole ingredients and not concentrate. Grains and seeds—especially flax- and sesame seeds—are solid options that contribute to both heart and muscle health.

Kara Swanson
NutritionistKara Swanson

Choose a bread that's high in fiber and nutrient-dense ingredients and you will stay fuller longer and spend less time in the pantry. 


A great snack that is popular in our house is a piece of toast topped with peanut butter, chia seeds, and mashed raspberries. It's a yummy and filling snack that's full of fiber from the bread and chia seeds, healthy fats from the peanut butter, and antioxidants from the raspberries.

Don’t Forget to Pay Attention to Fat and Sugar

Don’t Forget to Pay Attention to Fat and Sugar
Bread doesn’t have to make you fat. There are plenty of filling loaves that are 100 calories or less per serving. In addition, try not to go over 5 grams of sugar per serving (the average amount in a slice of bread), and stay away from saturated fat, which not only expands your waistline but also increases the amount of bad cholesterol in your blood.

You can also choose a loaf without added sugar by checking the ingredients list for sugars, which typically end in "-ose," such as sucrose and glucose. 

Kara Swanson
NutritionistKara Swanson

Breads didn't originally have sugar in them, but in the culture we live in now, it's almost always assumed that sugar (a cheap additive) is added to cause us to want more of it. So be careful to pay attention to how much sugar is in each slice of bread.

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10 Best Healthy Breads

When looking for a healthy bread, consider your dietary goals as well as personal tastes and always read reviews.
Products
Image
Click to purchase
Key features
1

Dave’s Killer Bread

Organic Good Seed Bread

Dave’s Killer Bread Organic Good Seed Bread 1枚目

Full of Tasty Seeds and a Protein and Fiber Boost

2

Virginia Gourmet

All Natural Spelt Bread

Virginia Gourmet All Natural Spelt Bread 1枚目

A Low-Gluten Wheat Alternative Spelt Bread

3

Sami’s Bakery

Low Carb 7 Grain Fiber Bread

Sami’s Bakery Low Carb 7 Grain Fiber Bread 1枚目

Balances High Fiber and Low-Carbs

4

Schar

Gluten-Free, Artisan Baker 10 Grains & Seeds Bread

Schar Gluten-Free, Artisan Baker 10 Grains & Seeds Bread 1枚目

Gluten-Free and Packed With Flavor

5

Daily Kneads

Whole Grain Veggie Bread

Daily Kneads Whole Grain Veggie Bread 1枚目

Tomato and Basil for a Nutritional Twist

6

StoneBank Baking

SoLo Carb Bread, Country White

StoneBank Baking SoLo Carb Bread, Country White 1枚目

A White Bread Option That's Low-Carb

7

San Francisco Boudin Bakery

Sourdough Rounds

San Francisco Boudin Bakery Sourdough Rounds 1枚目

A True San Franciscan Sourdough

8

New Grains

Gluten-Free English Muffins

New Grains Gluten-Free English Muffins 1枚目

Make Gluten-Free Eggs Benedict

9

Oasis

Low-Carb, All-Natural, Sprouted Veggie Bread

Oasis  Low-Carb, All-Natural, Sprouted Veggie Bread 1枚目

Best Bread for Weight Watchers

10

Mestemacher

Organic Sunflower Seed Bread

Mestemacher Organic Sunflower Seed Bread 1枚目

A Complex Flavor and Dense Textured German Rye Bread

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No.1

Dave’s Killer BreadOrganic Good Seed Bread

Organic Good Seed Bread Image 1
Source:amazon.com
Reference price
$6.49

Full of Tasty Seeds and a Protein and Fiber Boost

This organic, whole-grain bread is packed with seeds for flavor, texture, and nutrients. It has a moist, chewy texture that’s ideal for sandwiches. Each slice of bread has five grams of protein and four grams of fiber, so you'll feel satisfied and full after eating! Dave's also is certified organic and non-GMO.

Reviewers rave about this bread’s flavor and texture and write that it has a good amount of seeds, which give it a light, nutty boost.
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No.2

Virginia GourmetAll Natural Spelt Bread2 count

All Natural Spelt Bread Image 1
Source:amazon.com
Reference price
$24.99

A Low-Gluten Wheat Alternative Spelt Bread

This spelt bread is a whole-grain bread suitable for those who tend to have wheat sensitivities. It has a light, nutty flavor and a soft, moist texture with a pleasantly chewable denseness.

Reviewers love this bread’s aroma and mouthfeel and write that it makes a great sandwich bread. Although spelt isn’t completely gluten-free, many reviewers with gluten sensitivities have had no issues with this bread.
No.3

Sami’s BakeryLow Carb 7 Grain Fiber Bread

Low Carb 7 Grain Fiber Bread Image 1
Source:amazon.com
Reference price
$9.99

Balances High Fiber and Low-Carbs

This low-carb bread contains just two grams of net carbs (total carbs minus fiber), making it suitable for those following a ketogenic diet. It’s preservative-free, freezes well, and makes for quality breadcrumbs.

Reviewers love the flavor and write that it has the consistency of normal whole-grain bread. Do note, however, that it contains soy, which some people may be trying to avoid.
No.4

ScharGluten-Free, Artisan Baker 10 Grains & Seeds Bread3 count

Gluten-Free and Packed With Flavor

This gluten-free bread makes up for the lack of wheat with a wealth of tasty grains and seeds. It’s dense, flavorful, toasts well, and can be used anywhere you’d use a conventional loaf.

Reviewers love both the flavor and texture and write that it can be eaten plain out of the bag. It’s moist without being greasy, and the seeds give you an occasional crunch.
No.5

Daily KneadsWhole Grain Veggie BreadTomato & Basil

Whole Grain Veggie Bread Image 1
Reference price
$24.98

Tomato and Basil for a Nutritional Twist

This veggie-enhanced bread includes one cup of vegetables per two slices, adding flavor and nutrition to your meal. It’s lightly sweet thanks to the natural sweetness of carrots and pumpkin and makes for great PB&Js or french toast.

Reviewers appreciate the light but noticeable flavor and write that it makes for some extra tasty toast. It’s soft, filling, and arrives fresh.
No.6

StoneBank BakingSoLo Carb Bread, Country White3 count

A White Bread Option That's Low-Carb

This low-carb bread is as close as you’ll get to conventional white bread without all of the carbs. It’s moist, holds together, has a good bready flavor, and freezes well for six months. And they have rye and wheat options if you want something even more healthy.

Reviewers write that this is one of the best tasting and feeling low-carb white breads available. It has a chew similar to sourdough and works well in any kind of bready situation.
No.7

San Francisco Boudin BakerySourdough Rounds2 coiunt

Sourdough Rounds Image 1
Source:amazon.com
Reference price
$16.95

A True San Franciscan Sourdough

These one-pound loaves of sourdough bread are hand made in San Francisco and arrive par-baked to ensure maximum freshness. And Boudin Bakery uses its 150-year-old recipe to get the bread tasting just right and delicious.

Reviewers write that the loaves arrive quickly and are very fresh. The bread has a mildly sour flavor, which reviewers say matches the flavor and texture of a true San Francisco sourdough.
No.8

New GrainsGluten-Free English Muffins

Make Gluten-Free Eggs Benedict

These gluten-free English muffins are so close to the real deal that even those who aren’t gluten-sensitive can enjoy them. They’re quite dense, hold together well, and a mild sour tang.

Reviewers love that these are truly gluten-free (dairy-, egg-, soy-, and nut-free also!) and cause zero gluten reactions. They toast exactly like a standard English muffin, and many can’t tell the difference.
No.9

Oasis Low-Carb, All-Natural, Sprouted Veggie Bread

Low-Carb, All-Natural, Sprouted Veggie Bread Image 1
Source:amazon.com
Reference price
$15.99

Best Bread for Weight Watchers

This Weight Watchers-friendly bread low in carbs and calories without sacrificing flavor or texture. It also includes a number of different vegetables to add to its nutritional value.

Reviewers write that it’s virtually indistinguishable from normal high-carb breads but that each slice is definitely on the thinner side.
No.10

MestemacherOrganic Sunflower Seed Bread4 count

Organic Sunflower Seed Bread Image 1
Source:amazon.com
Reference price
$21.99

A Complex Flavor and Dense Textured German Rye Bread

Though lighter in taste than most rye breads, this bread still has a deep, earthy flavor and a soft, dense texture. It contains only whole food ingredients and is produced in Germany.

Reviewers love the mild rye flavor and write that even those who don’t normally like rye can enjoy this bread. It’s delicious plain or toasted, but note that given the nature of rye bread, it may be a little crumbly.

Easy Healthy Sandwich Filling Recipes

Looking for healthy fillings to go with your healthy bread? It's so easy to make substitutions or use low-fat options to make a healthier tuna salad or egg salad that still tastes great. Here's one avocado-based filling from The Cooking Foodie. Note that the video for the Avocado Egg Sandwich runs from 0:00 to 1:56.


Ingredients:

  • 1/2 a ripe avocado
  • 1-2 tsp of lemon juice
  • 1 hard-boiled egg
  • 1 tbsp chopped chives or green onions
  • salt, black pepper, and paprika to taste

Directions:

  1. Scoop out 1/2 a ripe avocado into a bowl and add the lemon juice.
  2. Mash the avocado and lemon juice together until smooth in consistency.
  3. Chop and dice the hard-boiled egg into small bits.
  4. Add the egg into the avocado mixture.
  5. Add the chives/green onions, salt, pepper, and paprika.
  6. Mix until combined.
  7. Put onto the sandwich bread of your choice and enjoy!
Kara Swanson
NutritionistKara Swanson

Another yummy recipe I'm obssessed with is topping a toasted piece of whole-grain bread with dairy-free cream cheese, cucumber slices, and (lots of) dill! It's a simple and delicious snack that keeps me satisfied.

Make the Healthy Switch With These Other Products

The healthiest thing to do is to eat in moderation, get regular exercise, and sleep well; but, in terms of eating, it can be difficult when there are so many temptations out there. However, even tempting, sugary and snack foods have healthier options, so you don't have to feel bad about eating them! Take a look at the links below for options to consider.

Top 5 Healthy Breads

No. 1: Dave’s Killer Bread | Organic Good Seed Bread

No. 2: Virginia Gourmet | All Natural Spelt Bread | 2 count

No. 3: Sami’s Bakery | Low Carb 7 Grain Fiber Bread

No. 4: Schar | Gluten-Free, Artisan Baker 10 Grains & Seeds Bread | 3 count

No. 5: Daily Kneads | Whole Grain Veggie Bread | Tomato & Basil

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