Do you want to buy whole wheat bread but are afraid that it is not going to taste good? Let’s review how to select a whole wheat bread, compare a few of the popular brands along with their nutrition facts label, and discuss two other bread options – whole grain and sprouted grain bread. If you want a great-tasting whole wheat or whole-grain bread for your sandwiches and toast, a quick scan of the loaf can help you narrow it down and find your favorite.
What to look for: Scan the Package
- Look for the words “100% Whole Wheat” on the front of the package.
- Check the ingredient label. The first word should be “whole” – whole wheat flour.
- Read the nutrition facts label. Is the serving size 1 or 2 slices? Does the bread contain 3 grams of fiber (or more) per slice?
Examples of Whole-Wheat Breads
Arnold (also known as Dutch Country or Oroweat in some parts of the United States).
Arnold 100% Whole Wheat bread has a light, fluffy texture. Not too bitter. My children described it as “not dry and it does not have chunks of stuff in it.” The name has changed to Arnold but you can still find the Dutch Country logo on the front of the package.
| 110 calories | Total Carbs 21 g | Fiber 3 g | Protein 4 g | Sodium 180 mg | Serving Size 43 g |
Pepperidge Farms offers good-tasting whole wheat bread in a larger serving size.
| 130 calories | Total Carbs 23 g | Fiber 4 g | Protein 5 g | Sodium 180 mg | Serving Size 47 g |
Dave’s 100% Whole Wheat is another option for tasty, nutrient-dense bread. Check the freezer case if you do not see it in the bread aisle.
| 100 calories | Total Carbs 21 g | Fiber 3 g | Protein 4 g | Sodium 160 mg | Serving Size 42 grams |
Dave’s 100% Whole Wheat bread comes in a thin-sliced version if you want a smaller serving size. Note that this bread also has a lower sodium level, partially due to the smaller serving size.
| 70 calories | Total Carbs 14 g | Fiber 2 g | Protein 3 g | Sodium 115 mg | Serving Size 28 g |
Brownberry 100% Whole Wheat Small Slice has a similar nutrition profile as Dave’s Killer 100% Whole Wheat Thin-sliced bread.
| 70 calories | Total Carbs 14 g | Fiber 2 g | Protein 3 g | Sodium 115 mg | Serving Size 28 g |
Aldi has 3 types of L’Oven Fresh 100% Whole Wheat bread.
| 100 calories | Total Carbs 20 g | Fiber 3 g | Protein 5 g | Sodium 200 mg | Serving Size 43 g |
Choose this L’Oven Fresh 100% Whole Wheat option if you don’t like the oat topping. The oat topping may be similar to having “chunks of stuff” in your bread.
| 130 calories | Total Carbs 24 g | Fiber 3 g | Protein 6 g | Sodium 250 mg | Serving Size 56 g (2 slices) |
Aldi’s L’Oven Fresh 35 Calorie lists nutrition facts for 2 slices of bread.
| 70 calories | Total Carbs 16 g | Fiber 5 g | Protein 5 g | Sodium 160 mg | Serving Size 41 g (2 slices) |
Aunt Millie’s 100% Whole Wheat bread has the standard serving size for grains and complex carbohydrates. One serving or one slice of Aunt Millie’s bread is equal to ½ cup of potatoes, 1/3 cup of rice, ⅓ cup of pasta, or ⅓ cup of quinoa. Note that this bread also has a lower sodium level, partially due to the smaller serving size.
| 90 calories | Total Carbs 15 g | Fiber 2 g | Protein 3 g | Sodium 130 mg | Serving Size 33 g |
Is Multi-Grain Bread the Same as Whole-Wheat Bread?
Multi-grain bread is another whole-grain choice if it contains 100% whole grains. Check the ingredient label for oats, barley, wheat berries, rye, triticale, buckwheat, amaranth flour, millet and spelt flours, and sorghum flour. Other whole ingredients may be flax seeds, sunflower seeds, sesame seeds, pumpkin seeds, poppy seeds, caraway seeds, and whole quinoa. The guidelines for multi-grain bread are the same as 100% whole wheat bread. Look for 100% whole wheat flour on the ingredient list. Breads that contain wheat flour or cultured wheat flour are not 100% whole grain.
By looking at their ingredient lists, you can spot the difference between Pepperidge Farms Whole Grain Oatmeal bread and Brownberry Whole Grain Oatnut bread. The Pepperidge Farms Oatmeal bread lists whole wheat flour and oats. It has 3 grams of of fiber per slice. The Brownberry Oatnut bread contains whole wheat flour, enriched wheat flour, and oats. It has 2 grams of fiber per slice.
In addition to 100% whole wheat bread and multi-grain bread, you can also choose sprouted-grain bread.
What is Sprouted-Grain Bread?
Bread manufacturers use a germination process to make sprouted grains. A grain seed contains a germ, endosperm, and bran. The germ is grown or “sprouted” by using the correct temperature and moisture. Starch breaks down to fuel the growing sprout and increases the proportion of nutrients available to you when you consume the sprouted grain. The sprouted grain is harvested before it can grow into a plant.
Choosing a Sprouted-Grain Bread
Food For Life’s Ezekiel 4:9 bread is a sprouted-grain bread. It is made from sprouted wheat, barley, beans, lentils, millet, and spelt. There is no flour used to make this bread. Look for it in the freezer case of your grocery store. The nutrition facts for the the Ezekiel 4:9 are listed below. You may also want to try the Cinnamon Raisin or the 7 Sprouted Grains varieties. Try toasting the bread to enhance the flavor.
| 80 calories | Total carbs 15 g | Fiber 3 g | Protein 5 g | Sodium 75 mg | Serving Size 34 g |
Angelic Bake House is another option for sprouted whole-grain bread. Wheat flour is listed on the ingredient label (less than 2% of the weight of the ingredients).
| 90 calories | Total Carbs 18 g | Fiber 3 g | Protein 4 g | Sodium 170 mg | Serving Size 36 g |
Take a look in the supermarket bread aisle to find tasty, 100% whole wheat, whole-grain, or sprouted grain bread. Happy Shopping!