The 7 Healthiest Breads, According to Registered Dietitians

All numbers are based on a 28-50 gram (g) serving, which is roughly the size of a slice of bread.

Contents

4. Pumpernickel Bread 5. Gluten-Free Bread 6. Keto Bread 7. Vegan Bread

4. Pumpernickel Bread

Pumpernickel bread is a dark and dense bread made with both sourdough and rye flour. It’s a filling and satisfying bread, as well as a good source of B vitamins, including folate, thiamin, riboflavin, and niacin. These nutrients help our bodies turn food into energy that sustains us throughout the day.

To make sure you’re eating a whole grain bread that’s high in fiber, read the packaging closely. “The key words are ‘100 percent whole grain’ when it comes to pumpernickel bread,” says Toby Smithson, RDN, CDCES, who lives in Hilton Head Island, South Carolina. “Not all pumpernickel breads use whole grains or are a good source of fiber.”

5. Gluten-Free Bread

For the people who truly can’t tolerate gluten, this type of loaf can help keep bread on the menu.

“Gluten-free breads are great options for people who have been diagnosed with celiac disease,” says Smithson. “Look for breads that are made with fiber-rich buckwheat, teff, sorghum, amaranth, or quinoa.”

She also says to be aware that gluten-free flours do tend to be higher in sugar and fat in order to make up for the missing gluten, and they’re lower in fiber. It’s also possible they won’t be fortified with folate, iron, zinc, and fiber like many other types of flour.

6. Keto Bread

The explosion of low-carb diets necessitated a type of bread that keto devotees can eat. Instead of all-purpose flour, keto bread may be made with keto wheat flour, coconut flour, or almond flour.

“It’s usually higher in protein and lower in carbs,” says Sharon Palmer, RDN, who is based in Ojai, California. “That’s fine if that fits someone’s health goals, but most people don’t need to avoid healthy carbs from whole grains.”

Karp adds that keto bread can be a suitable option for those following a low-carb eating pattern, though they can vary widely in quality. Whenever possible, “look for options made with simple, recognizable ingredients rather than heavily processed additives.”

7. Vegan Bread

Vegan breads can be made with common ingredients like flour, but they don’t contain milk or butter. But if they’re baked without animal products doesn’t mean it was baked with whole grain flour or sourdough that makes it a healthier choice.

“With vegan bread choices, look for ones that also are high in whole grains and low in added sugars and salt,” says Karp. “It’s always worth checking the label if you’re avoiding animal products.”