Healthy Eating 101 Best Healthy Foods How to Buy the Healthiest Whole-Wheat Bread Here's what to look for on the label, plus a few brands we love. By Lisa Valente, M.S., RD Lisa Valente, M.S., RD Instagram Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. She was a featured speaker at the Academy of Nutrition and Dietetics annual Food & Nutrition Conference & Expo (FNCE) in 2017. EatingWell's Editorial Guidelines Published on January 13, 2015 Share Tweet Pin Email When it comes to whole-wheat sandwich bread, there are a ton of choices at the supermarket. And not all are as healthy as they seem. Here, we break down the nutrition for you. Numbers to Look For: Serving Size: 1 Slice Calories: Around 100 calories* Fiber: = 2g Sugar: = 4g Sodium: = 200mg *Will vary based on size. Look for the Word "Whole": The first ingredient in your bread should be whole-wheat flour. Without the word "whole" in front of it, that wheat bread is made with refined grains. Don't let the color trick you-just because it's brown doesn't make it whole-wheat; sometimes manufacturers add molasses or other coloring to darken the bread. Be Sodium Smart: Breads and rolls are the #1 source of sodium in our diets, according to the CDC-partly because they're salty and also because we eat a lot of them. Compare and choose brands with the least amount of sodium, ideally less than 200 mg of sodium per slice. Fiber Up: Aim for at least 1 gram of fiber for every 10 grams of carbohydrates (that's about the ratio found in whole grains). So if your slice has 20 grams of carbs, make sure there's at least 2 grams of fiber. Decoding the Ingredients: While the ingredient list for store-bought bread is longer than a recipe you'd follow at home, many added ingredients, like ascorbic acid and glycerol, aren't harmful and merely help extend the bread's shelf life. Brands We Like: Arnold 100% Whole Wheat Barowsky's Organic 100% Whole Wheat Vermont Bread Company Soft Whole Wheat Pepperidge Farm 100% Whole Wheat Alvarado St. Bakery Sprouted Multi-Grain Was this page helpful? Thanks for your feedback! Tell us why! Other Submit