Food Cooking Tips & Techniques What's the Difference Between Whole Wheat, Whole Grain, and Multigrain Bread? The healthiest pick might surprise you. By Betty Gold Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines and Grace Elkus Grace Elkus Grace Elkus is a food writer and editor with over a decade of experience in culinary media. Highlights: * Associate food editor at Real Simple, where she developed recipes, wrote food stories, and assisted with styling * Deputy food director at Kitchn, where she and her team were responsible for 100 recipes a month * Currently the content lead for JOKR Real Simple's Editorial Guidelines Updated on February 28, 2024 Photo: Crystal Hughes While bread is synonymous with quick and easy meals (toast, PB&J, and grilled cheese, to name a few), the bread aisle in the grocery store isn't nearly as straightforward. The options go far beyond wheat vs. white—and if you're hoping to make a healthier choice, there's a lot to learn. With the help of Katie Cavuto, MS, RD, and Marina Chaparro, MS, RD, we've decoded every type of slice, what to look for in labels, how to pick the freshest loaf, and which brands to buy. We All Know Whole Grains Are Good for You, but These 11 Are the Healthiest 01 of 07 White Bread Burke/Triolo Productions/Getty Images Grain kernels are made up of three parts: the fiber-dense bran, the nutrient-rich germ, and the starchy endosperm. White bread is made from wheat kernels that have been processed to remove the bran and the germ, leaving only the endosperm. This results in a lighter texture and flavor—and fewer nutrients. 02 of 07 White Whole Wheat Bread White whole wheat bread is made from an albino whole wheat grain, which is lighter in taste and color than traditional varieties of wheat (which are red and therefore darker in color). If you prefer the taste of white bread but want the nutrients and fiber found in wheat bread, this is a good option. Nutritionally, 100 percent white whole wheat bread is the same as whole wheat bread. 03 of 07 Wheat Bread deepblue4you/Getty Images Wheat bread should not be confused with whole wheat bread. "Wheat bread merely means the product is made using wheat flour, which is another term for refined white flour," Cavuto says. 04 of 07 Whole Grain Bread Like whole wheat bread, whole grain bread is made up of fully intact grains. In addition to wheat, whole grain bread can include other whole grains, such as whole barley, brown rice, whole grain oats, and rolled oats, among others (all of which are rich in fiber, vitamins, and minerals). Whole wheat is only one type of whole grain bread, albeit the most popular. Breads labeled "whole wheat" and "whole grain" are the two healthiest options in the store, varying slightly in nutrition depending on the exact combination of grains. 05 of 07 Whole Wheat Bread Canadapanda/Getty Images The word "whole" is crucial here: It means that the bran, the germ, and the endosperm of the wheat kernel have all been left intact. The bread is made up entirely of wheat kernels (as opposed to being mixed with other grains). It is a healthier choice than wheat bread. 06 of 07 Sprouted Grain Bread Sprouted grain breads are made using flours from sprouted grains, which are formed when grains are exposed to moist, warm conditions. "The carbohydrates stored in the endosperm become more easily digestible, and sprouting is also thought to increase the bio-availability [the degree at which something is absorbed into your body] of some vitamins and minerals," Cavuto says. 07 of 07 Multigrain Bread Gary Alvis/Getty Images Though it sounds like a healthy choice (multiple types of grains!), there is no guarantee that multigrain bread is made with 100 percent whole grains—or that it is free of refined grains. It simply means that it contains more than one type of grain, such as wheat, oats, and quinoa. These grains may have been processed to remove their bran and germ, which strips them of nutritional value (including fiber and important nutrients). Because of this, it may not be as healthy as whole grain or whole wheat bread. Read the ingredient list, and look for terms like "bleached" or "enriched," which means the bread is not made up entirely of whole grains. What Are the Healthiest Bread Choices? Any bread made with 100 percent whole grains, whether whole wheat or whole grain, is the most nutritious option. But just because a label says "whole grain" doesn't guarantee that the product contains exclusively whole grains, Cavuto says. The best way to learn about your loaf is to look at the stamps on the packaging. If it bears the 100% Stamp, all of its grain ingredients are whole. These loaves also contain at least 16 grams (one full serving) of whole grain per serving, according to the Whole Grain Council. If it bears the 50% Stamp, it contains at least 8 grams (a half serving) of whole grains per serving but may also contain some refined grain. Finally, you may also see the Basic Stamp on products that contain at least 8 grams of whole grains per serving, but are primarily made from refined grains. What Brands Should Shoppers Look For? If you're going to eat the loaf quickly, your best choice is a bakery-fresh loaf of whole grain bread, Cavuto says. But you can still make a healthy choice among packaged breads. "Avoid artificial colors, flavors, and preservatives whenever possible," she suggests. Chaparro, a diabetes expert and founder of Nutrichicos, loves how many healthy bread options there are at the grocery store these days. "Some breads are high in fiber, while others offer more protein, allowing us to choose based on our preferences and needs. I look for breads that incorporate whole grains and provide a source of fiber, but that doesn't mean sacrificing taste." In terms of an everyday bread, Chaparro likes a couple of the Dave's Killer Bread varieties. "The brand's 21 Whole Grains and Seeds is a great everyday bread. The first ingredient is organic whole wheat flour, and each slice provides 5 grams of protein and 5 grams of dietary fiber." Each serving does contain a few grams of added sugar, though. If you prefer a loaf with less, Chaparro recommends Dave's Powerseed variety, which only contains 1 gram per slice. "It's a high fiber, protein-rich bread with a good mix of seeds, like flax, sunflower, pumpkin, and sesame." She notes that one slice of either of these loaves contains 5 grams of protein, almost the equivalent of one egg. Another excellent option is Food For Life's Ezekiel 4:9 sprouted grain bread, says Chaparro. "Sprouted bread tends to have more available nutrients and may be easier to digest than other sliced bread due to the sprouting process, which changes how the starches are processed." These breads contain no added sugars, and each slice has 3 grams of fiber and 5 grams of protein. Food for Life also offers a low-sodium option with no added salt. How Long Will a Loaf of Bread Keep? Since they don't contain preservatives, most fresh bakery loaves keep at room temperature only for two to three days before getting stale or even hard. (Sourdough loaves may last another day or so.) To maximize the loaf if you don't plan to eat it quickly, slice it and freeze the slices. Whenever you're ready for bread, just pop a frozen slice directly into the toaster. Packaged breads generally stay fresh for a week or two (toss at any signs of mold), and can be frozen for up to three months. The best method to determine freshness is to smell for any off-odors and check for signs of aging. "Most people agree that packaged bread will still be fresh about one week past the sell-by date, though it depends on the brand and the presence or lack of preservatives." Now that you're a pro at navigating the bread aisle, it's time to build the best sandwich, ever. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit