9 healthiest whole wheat rolls in the supermarket – and 2 to avoid

When choosing your daily bread, do your best to make the whole wheat bread. In addition to its chewy texture and filling fiber, whole wheat bread has many scientifically proven health benefits. A 2021 study found that adding more of these foods helped people with type 2 diabetes reduce body weight, blood sugar, triglycerides, and more. Other research has suggested that whole grains help reduce the risk of cardiovascular disease. With these benefits in mind, whole wheat bread should undoubtedly earn a place in your grocery cart (and in your belly).

To identify whole-grain bread (rather than refined grains or multigrain), start by turning a loaf over and looking at the ingredients list. A true whole wheat product lists whole wheat flour as the first ingredient. You can also look for products labeled ‘100% whole grain’ so you can take the guesswork out of what’s in them!

With the help of dietitians, we’ve rounded up the nine best whole-wheat rolls on the market, plus two that aren’t all they’re cracked up to be.

How we chose the healthiest whole wheat bread:

• Recognizable ingredients. It really doesn’t take much to make high-quality whole wheat bread. However, it is difficult to make it sustainable in the long term. Many manufacturers add a large number of preservatives and additives to their recipes. We have avoided these because they increase the amount of processing.

9 healthiest whole wheat breads

1. Best: Ezekiel 4:9 Sprouted Whole Wheat Bread

Nutrition (per serving of 1 slice):
Calories: 80
Fat: 0.5 g (Saturated fat: 0 g)
Sodium: 75 mg
Carbohydrates: 15 g (Fiber: 3 g, Sugar: 0 g)
Egg white: 5 gr

“Ezekiel 4:9 Sprouted Whole Wheat Bread deserves a top spot for its simplicity and quality,” says registered dietitian nutritionist Vandana Sheth RDN, CDCES, FAND. It starts with (sprouted) whole wheat flour, but that’s not all there is to it. “Made only from sprouted whole grains and seeds, it’s free from added sugars and has a nutrient-rich profile. With ingredients like sprouted wheat, barley, millet, lentils and soybeans, it’s a healthy choice for those looking for whole-grain goodness.”

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2. Best: Dave’s Killer Bread 21 whole grains and seeds thinly sliced

Nutrition (per serving of 1 slice):
Calories: 110
Fat: 1.5 g (Saturated fat: 0 g)
Sodium: 170 mg
Carbohydrates: 22 g (fiber: 5 g, sugar: 5 g)
Egg white: 5 gr

For a medium-sized sandwich, choose Dave’s Killer Bread’s 21 Whole Grains and Seeds in the thinly sliced ​​variety. “It’s the perfect size for a single serving of bread,” says Kim Kulp, RDN, a gut health expert from the San Francisco Bay Area. The bread’s first ingredient is whole wheat, but it’s also packed with twenty other grains and seeds. “This will help you increase the variety of plant foods in your diet, which is so important for gut health!” says Kulp.

3. The Best: Milton’s Healthy Whole Wheat Bread

Nutrition (per serving of 1 slice):
Calories: 100
Fat: 0.5 g (Saturated fat: 0 g)
Sodium: 160 mg
Carbohydrates: 19 g (fiber: 4 g, sugar: 4 g)
Egg white: 4 gr

Milton’s isn’t kidding when they put “healthy” in the name of this bread. It’s made with whole wheat flour and then gets a dose of flaxseed, oatmeal, and oat fiber, which amounts to an impressive 4 grams of protein and fiber per slice.

RELATED: 10 Best High Fiber Foods for Weight Loss

4. The best: 100% whole wheat bread from nature

Nutrition (per serving of 1 slice):
Calories: 60
Fat: 0.5 g (Saturated fat: 0 g)
Sodium: 110 mg
Carbohydrates: 11 g (fiber: 2 g, sugar: 0 g)
Egg white: 4 gr

“We often buy Nature’s Own Whole Wheat Bread,” says Lisa Andrews, MEd, RD, LD, a registered dietitian nutritionist at Health Insiders. “It’s only 60 calories per slice, which is great for someone who is limiting calories or carbohydrates in their diet.” Plus, she points out that this is another affordable option.

5. Best: Bread only whole wheat sourdough

Nutrition (per serving of 1 slice):
Calories: 90
Fat: 0 g (Saturated fat: 0 g)
Sodium: 210 mg
Carbohydrates: 19 g (fiber: 2 g, sugar: 0 g)
Egg white: 4 gr

Did you know that sourdough is not always made with white flour? Bread Alone, a New York-based, Climate Neutral Certified brand, makes a mean sourdough with organic whole wheat flour. This one gets a thumbs up Malina Malkani, MS, RDN, CDNowner of Malina Malkani Nutrition, and author of Safe and easy prevention of food allergies.

“The fermentation process used to make whole wheat sourdough bread helps reduce the number of phytates that bind to certain minerals and hinder their absorption into the body,” she says. As a result, whole wheat sourdough bread is easier (and takes longer) to digest, which can help stabilize blood sugar levels after meals.”

6. Best: Dave’s Killer 100% Whole Wheat Bread

Nutrition (per serving of 1 slice):
Calories: 100
Fat: 1.5 g (Saturated fat: 0 g)
Sodium: 160 mg
Carbohydrates: 21 g (fiber: 3 g, sugar: 4 g)
Egg white: 4 gr

Dave’s Killer Bread wins again with its 100% whole wheat option. You won’t find refined grains here! And there are even more benefits: “Each slice contains only 70 calories, the ingredients are recognizable and most are organic,” says Michelle Rauch, MSc, RDN, registered dietitian nutritionist for The Actors Fund.

RELATED: 10 healthiest whole wheat pastas in the supermarket

7. Best: Alvarado St. Bakery Sprouted Whole-Wheat Thin-Sliced ​​Bread

Nutrition (per serving of 1 slice):
Calories: 60
Fat: 0 g (Saturated fat: 0 g)
Sodium: 95 mg
Carbohydrates: 11 g (fiber: 3 g, sugar: 1 g)
Egg white: 4 gr

“Alvarado St. Bakery’s whole grain bread makes it tasty and easy to increase whole grain intake,” says Sheri Berger, RDN, CDCES. This choice contains 4 grams of protein and 3 grams of fiber – not bad for a thinner-than-normal slice!

8. Best: The Stone Mill Bronze Honey Wheat

Nutrition (per serving of 1 slice):
Calories: 130
Fat: 1 g (Saturated fat: 0 g)
Sodium: 240 mg
Carbohydrates: 27 g (fiber: 4 g, sugar: 4 g)
Egg white: 5 gr

Sheth is also a fan of Stone Mill’s Bronze Honey Wheat. “This bread stands out for its use of organic, freshly milled whole wheat flour, providing a rich source of nutrients and whole grains,” she says. “With ingredients like organic honey and extra virgin olive oil, it’s packed with wholesome goodness without artificial additives or preservatives.”

9. Best: Trader Joe’s Whole Wheat Sliced ​​Bread

Nutrition (per serving of 1 slice):
Calories: 60
Fat: 0.5 g (Saturated fat: 0 g)
Sodium: 135 mg
Carbohydrates: 11 g (fiber: 2 g, sugar: 0 g)
Egg white: 3 gr

The next time you’re at TJ’s, stop by the bread section for this classic loaf. In addition to being low in calories and free of preservatives, it has a light, nutty flavor that’s perfect for a variety of everyday uses, from toast to garlic bread. It has also managed to maintain a low price compared to many other more expensive whole wheat rolls.

2 whole wheat bread to avoid

1. Worst: Sara Lee Delicious bread

Nutrition (per serving of 2 slices):
Calories: 45
Fat: 0.5 g (Saturated fat: 0 g)
Sodium: 95 mg
Carbohydrates: 9 g (fiber: 3 g, sugar: 1 g)
Egg white: 2 gr

“Yes, it may be low in calories and carbs, but this bread is very misleading,” says Mandy Enright, MS, RDN, RYTThe FOOD + MOVEMENT® Dietitian and author of 30 Minute Weight Loss Cookbook: 100+ Quick & Easy Recipes for Sustainable Weight Loss. “One of the most important rules of thumb I always tell customers is to look for bread that contains 3 grams of fiber per slice. This bread provides 3 grams of fiber per serving, while a serving consists of two slices, meaning this bread only Contains 1.5 grams of fiber per slice.”

Meanwhile, Enright says the sugar alcohol in this bread contributes to its questionable status. “Not only can it affect the taste, but sugar alcohols can also cause digestive problems, which is not what bread should do if you consume fiber-rich whole grain products.”

RELATED: The 30 unhealthiest snacks in the world

2. Worst: Pepperidge Farm Light Style Soft Wheat Bread

Nutrition (per serving of 3 slices):
Calories: 130
Fat: 1 g (Saturated fat: 0 g)
Sodium: 200 mg
Carbohydrates: 27 g (fiber: 5 g, sugar: 3 g)
Egg white: 7 gr

Enright says Pepperidge Farm’s Light Style breads are another confusing (and less healthy) option. Their serving size is three slices, which doesn’t correspond to the one or two slices you’re likely to eat sitting down. Although it may seem like you’re getting 5 grams of fiber and 7 grams of protein, this is not the case if you make a regular sandwich with two slices of bread.

This choice also has a fairly long ingredient list with numerous preservatives. Although the label states that they each make up 2% or less of the whole of the bread, there are 13 such ingredients. In other words, it is possible that they make up more than a quarter of the total mass of the bread.

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