Key Takeaways
Look for breads made with 100% whole grains—they deliver more fiber, vitamins, and minerals than refined options.A short, simple ingredient list is usually a good sign.Protein and fiber work together to help bread feel more filling and support steadier energy levels.
The key to picking out a healthy loaf of bread at the grocery store is finding one that provides fiber, nutrients, and staying power rather than refined starch and added sugar.
1. Look for 100% Whole Grains
One of the most important markers of a healthy bread is whether it’s made with whole grains. Whole grains include the bran, germ, and endosperm—parts of the grain that provide fiber, B vitamins, iron, magnesium, and beneficial plant compounds.
“When choosing a healthy bread, look for products made with 100% whole grains,” said Morgan Walker, RD, a sports dietitian at Lebanon Valley College. Whole grains support gut health, heart health, and blood sugar regulation, she explained.
As a rule of thumb, Walker recommends choosing breads with at least 3 grams of fiber per slice. Ingredients like whole wheat flour, whole grain oats, rye, or sprouted grains are strong indicators that the bread is more nutrient-dense.
Research backs this up. Whole-grain-rich diets are linked to a lower risk of chronic disease, including heart disease and type 2 diabetes, compared to diets high in refined grains.
2. Check for Protein
Walker said breads made with whole grains, seeds, or sprouted grains tend to provide more protein than highly refined options, which can help support satiety and steadier energy between meals.
While bread doesn’t need to be a primary protein source, choosing a loaf with a few extra grams per slice can help round out a meal. Pairing higher-protein bread with balanced fillings—like eggs, nut butter, tuna, or hummus—can further support fullness and sustained energy throughout the day.
3. Check the Ingredient List
Marketing claims can be misleading. “Multigrain” doesn’t automatically mean whole grain, and “wheat bread” can still be mostly refined flour with a darker color.
“Not all wheat breads are healthy, so I advise my patients to ignore the front of the label and focus on the ingredient list,” said Jennifer Rawlings, RD, a registered dietitian and certified diabetes educator at My RDN Coach, LLC.
She recommended looking for “whole wheat” or “100% whole wheat” as the first ingredient. That’s your best signal that the bread will actually provide fiber, B vitamins, and minerals rather than just wheat flavoring.
What to Avoid in Store-Bought Bread
Many breads contain added ingredients that don’t improve nutrition and may make it harder to manage blood sugar, heart health, or fullness. When scanning the ingredient list and nutrition label, these are the biggest red flags to watch for, according to both experts.
Refined flours as the first ingredient: If the first ingredient is enriched wheat flour, wheat flour, or unbleached flour, the bread is primarily made from refined grains. “hese have had much of the fiber and nutrients removed, which limits their benefits for gut health and blood sugar control.
Added sugars: Many breads contain added sugar, even when they don’t taste sweet. Walker recommended choosing options with no more than 1–2 grams of added sugar per slice, especially for people with diabetes or blood sugar issues.
Excess sodium: Bread can be a surprising source of sodium. While some is necessary for flavor and structure, very high sodium levels may be a concern for people with high blood pressure or heart health goals.
Additives or preservatives: Preservatives, additives, and hard-to-pronounce ingredients aren’t necessary for nutrition and lack strong evidence supporting them as healthy additions.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wei X, Yang W, Wang J, et al. Health Effects of Whole Grains: A Bibliometric Analysis. Foods. 2022;11(24):4094. Published 2022 Dec 18. doi:10.3390/foods11244094
Ajomiwe N, Boland M, Phongthai S, Bagiyal M, Singh J, Kaur L. Protein Nutrition: Understanding Structure, Digestibility, and Bioavailability for Optimal Health. Foods. 2024;13(11):1771. Published 2024 Jun 5. doi:10.3390/foods13111771
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