We Asked 5 RDs How to Choose the Healthiest Grocery Store Bread

Bread gets a bad rap, but really it just comes down to choosing the right kind. When you know what to look for (and what to avoid), bread can be a nourishing and fiber-filled addition to your diet. Still, you might be wondering how to make sense of the overwhelming bread aisle, increasingly flooded with labels and claims like “whole grain,” “multigrain,” “wheat” and “sprouted.”

To clear up the confusion, we asked registered dietitians for their top tips on how to choose the healthiest grocery-store bread. Whether you’re shopping to make your favorite breakfast toast or a lunchtime sandwich, here are four things to look for.

Whole Grains as the First Ingredient

When shopping for your next loaf, don’t just rely on the front-of-package marketing terms. Be sure to flip over to the ingredient list on the back. Lisa Andrews, M.Ed., RD, LD, recommends looking for the word “whole” in front of the first ingredient. “Look for ‘100% whole wheat’ or ‘100% whole grain’—not just ‘wheat bread’ or ‘multigrain,’ which are often made with refined flour.”

“Whole” means the bread contains all parts of the grain—the bran, germ and endosperm—which provide fiber, B vitamins and other important nutrients that are often lost in the processing of refined flours.

Aim for 3+ Grams of Fiber

When choosing a bread, Ana Pruteanu, RD, recommends looking for one with at least 3 grams of dietary fiber per slice. Fiber has many important roles in the body—it helps with satiety, supports digestion, helps regulate blood sugar and can lower cholesterol.

Mandy Enright, RD, highlights a quick, practical trick: “Give the loaf a gentle squeeze. A high-fiber, hearty bread should feel dense.”

Keep the Added Sugar in Check

Sliced bread often has some sneaky added sugars in the mix. Most dietitians recommend ideally choosing a bread with zero grams of added sugar.

Jessica Strawn, M.A., RDN, points out that some breads may use fruit juices as a natural sweetener as a healthier option. Strawn recommends staying away from breads with corn syrup or artificial additives.

That said, if you genuinely enjoy the taste of a slightly sweeter bread, one slice with a small amount of added sugar likely isn’t a big deal, especially when the rest of your diet is balanced.

For a more nourishing take on sweet, try topping your bread with naturally sweetened chia seed jam for added fiber and flavor.

Give Sprouted-Grain Bread Varieties a Try

If you’re looking to boost your nutrition even further, sprouted-grain breads can be a solid step up. They’re made from whole grains that have begun to sprout. The sprouting process activates enzymes that break down starches and proteins, often making the bread easier to digest.

Madeleine Putzi, M.S., RDN, adds, “Sprouted-grain breads can provide more protein and allow for better absorption of vitamins and minerals. They also often contain legumes, which add plant-based protein and fiber.” If you want to give this type of bread a try, keep an eye out for “sprouted” on the front of the package.

Ways to Enjoy Your Bread

Bread is a versatile ingredient that you can easily incorporate into balanced meals. Since bread is primarily a source of carbohydrates, try pairing it with healthy fats and protein to create a more satisfying meal or snack.

Here are a few nourishing recipes to try:

The Bottom Line

Choosing the healthiest grocery-store bread doesn’t have to be complicated. According to dietitians, focus on choosing ones with “whole” listed as the first ingredient, at least 3 grams of fiber per slice, and ideally zero grams of added sugar. Bonus points for trying out breads made with sprouted grains for extra nutrition. Keep these simple tips in mind as you choose bread next time you’re shopping.

Check out these other Healthy Bread recipes too!