Healthiest bread: 30 breads ranked
Breads ranked by nutrient density per 100 calories using the NRF9.3 score, with sodium as an extra tiebreaker. Whole-grain and sprouted breads lead because they keep the fiber, magnesium and B vitamins that refining removes.
Top 10
- Bread, white wheat1 slice (28 g) · 67 kcal · fiber 2.6 g · protein 3 g45.9score
- Bread, reduced-calorie (wheat)1 slice (21 g) · 46 kcal · fiber 2.3 g · protein 2.8 g38score
- Bread, reduced-calorie (oat bran)1 slice (23 g) · 46 kcal · fiber 2.8 g · protein 1.8 g33.2score
- Bread, whole-wheat (commercially prepared)1 slice (32 g) · 81 kcal · fiber 1.9 g · protein 4 g31.6score
- Bread, reduced-calorie (rye)1 slice (23 g) · 47 kcal · fiber 2.8 g · protein 2.1 g30.9score
- Bread, protein1 slice (19 g) · 47 kcal · fiber 0.6 g · protein 2.3 g27.9score
- Bread, wheat (sprouted)1 slice 1 serving (38 g) · 71 kcal · fiber 2 g · protein 5 g26.6score
- Bread, rice bran1 slice (27 g) · 66 kcal · fiber 1.3 g · protein 2.4 g25.9score
- Bread, potato1 slice (32 g) · 85 kcal · fiber 2 g · protein 4 g24.6score
- Bread, reduced-calorie (white)1 slice (23 g) · 48 kcal · fiber 2.2 g · protein 2 g24.5score
All 30 breads
| # | Bread | Serving | Calories (kcal) | Fiber (g) | Protein (g) | Sodium (mg) | Score | NRF9.3 |
|---|---|---|---|---|---|---|---|---|
| 1 | Bread, white wheat | 1 slice (28 g) | 67 | 2.6 | 3 | 134 | 45.9 | 47 |
| 2 | Bread, reduced-calorie (wheat) | 1 slice (21 g) | 46 | 2.3 | 2.8 | 70 | 38 | 39 |
| 3 | Bread, reduced-calorie (oat bran) | 1 slice (23 g) | 46 | 2.8 | 1.8 | 106 | 33.2 | 34 |
| 4 | Bread, whole-wheat (commercially prepared) | 1 slice (32 g) | 81 | 1.9 | 4 | 131 | 31.6 | 32 |
| 5 | Bread, reduced-calorie (rye) | 1 slice (23 g) | 47 | 2.8 | 2.1 | 118 | 30.9 | 32 |
| 6 | Bread, protein | 1 slice (19 g) | 47 | 0.6 | 2.3 | 77 | 27.9 | 29 |
| 7 | Bread, wheat (sprouted) | 1 slice 1 serving (38 g) | 71 | 2 | 5 | 180 | 26.6 | 28 |
| 8 | Bread, rice bran | 1 slice (27 g) | 66 | 1.3 | 2.4 | 73 | 25.9 | 26 |
| 9 | Bread, potato | 1 slice (32 g) | 85 | 2 | 4 | 120 | 24.6 | 25 |
| 10 | Bread, reduced-calorie (white) | 1 slice (23 g) | 48 | 2.2 | 2 | 110 | 24.5 | 26 |
| 11 | Bread, multi-grain | 1 slice regular (26 g) | 69 | 1.9 | 3.5 | 104 | 23.1 | 24 |
| 12 | Bread, pita (whole-wheat) | 1 oz (28 g) | 74 | 1.7 | 2.8 | 119 | 21.7 | 22 |
| 13 | Bread, pumpernickel | 1 slice, regular (26 g) | 65 | 1.7 | 2.3 | 155 | 20.1 | 21 |
| 14 | Bread, boston brown (canned) | 1 slice (45 g) | 88 | 2.1 | 2.3 | 284 | 17.7 | 19 |
| 15 | Bread, french or vienna (whole wheat) | 1 slice 1 serving (48 g) | 115 | 2 | 4 | 180 | 16.3 | 17 |
| 16 | Bread, cracked-wheat | 1 slice, large or thick (30 g) | 78 | 1.6 | 2.6 | 161 | 16.1 | 17 |
| 17 | Bread, oat bran | 1 slice (30 g) | 71 | 1.4 | 3.1 | 106 | 16.1 | 17 |
| 18 | Bread, wheat | 1 slice (29 g) | 79 | 1.2 | 3.1 | 137 | 15.3 | 16 |
| 19 | Bread, rye | 1 slice, regular (32 g) | 83 | 1.9 | 2.7 | 193 | 13.6 | 15 |
| 20 | Bread, white (commercially prepared, low sodium, no salt) | 1 slice, large (30 g) | 80 | 0.7 | 2.5 | 89 | 12.2 | 13 |
| 21 | Bread, reduced-calorie (oatmeal) | 1 slice (23 g) | 48 | — | 1.8 | 89 | 11.4 | 12 |
| 22 | Bread, pita (white, enriched) | 1 oz (28 g) | 78 | 0.6 | 2.6 | 152 | 10.6 | 11 |
| 23 | Bread, gluten-free (white, made with rice flour, corn starch, and/or tapioca) | 1 slice (35 g) | 87 | 1.5 | 1.5 | 156 | 9.8 | 11 |
| 24 | Bread, french or vienna | 1 slice (139 g) | 378 | 3.1 | 14.9 | 837 | 9.5 | 10 |
| 25 | Bread, oatmeal | 1 slice (27 g) | 73 | 1.1 | 2.3 | 121 | 9.5 | 10 |
| 26 | Bread, Italian | 1 slice (29 g) | 75 | 0.6 | 2.8 | 179 | 8.9 | 10 |
| 27 | Bread, pita (white, unenriched) | 1 oz (28 g) | 78 | 0.6 | 2.6 | 152 | 8.3 | 9 |
| 28 | Bread, gluten-free (white, made with tapioca starch and brown rice flour) | 1 slice (28 g) | 83 | 1.5 | 1.5 | 144 | 2.1 | 3 |
| 29 | Bread, gluten-free (whole grain, made with tapioca starch and brown rice flour) | 1 slice (25 g) | 77 | 1.2 | 1.8 | 128 | 1.8 | 2 |
| 30 | Bread, gluten-free (white, made with potato extract, rice starch, and rice flour) | 1 slice (34 g) | 109 | 1.2 | 1.1 | 180 | -4.4 | -4 |
How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium), minus 10% of the %DV per 100 kcal for sodium as a category-specific tiebreaker. Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.
Frequently asked questions
What is the healthiest bread?
By nutrient density per 100 calories (NRF9.3) Bread, white wheat ranks first of 30 breads in the USDA database, with 67 calories per 1 slice. Bread, reduced-calorie (wheat) and Bread, reduced-calorie (oat bran) follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.
How are these breads ranked?
Breads ranked by nutrient density per 100 calories using the NRF9.3 score, with sodium as an extra tiebreaker. Whole-grain and sprouted breads lead because they keep the fiber, magnesium and B vitamins that refining removes. Every value comes from USDA FoodData Central; see the methodology page for the formula.
Which bread should I avoid?
Bread, gluten-free (white, made with potato extract, rice starch, and rice flour) ranks last of 30 on this measure, with 109 calories per 1 slice. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.
Other categories
- Healthiest breakfast cereal
- Healthiest cheese
- Healthiest fast food
- Healthiest energy drink
- Healthiest protein and granola bar
- Healthiest milk
- Healthiest fruit
- Healthiest vegetable
- Healthiest nuts and seeds
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.