We Asked 3 Registered Dietitians to Name the Healthiest Sandwich Bread, and They All Said the Same Thing

The bread aisle is more extensive than ever. With a wide range of options—many marketed as ‘healthy’—it can be tricky to know which loaf to choose, especially for sandwiches. After all, while store-bought bread can be used in a variety of recipes, a classic sandwich is where many of those slices are ultimately headed.

But not all sandwich breads are created equal in terms of health benefits. Some are full of whole food ingredients and packed with a variety of nutrients, while others may contain additives, preservatives, added sugar, and sky-high levels of sodium. “Ingredients and preparation methods make all the difference when choosing a bread,” says Brittany Brown, RD, IBCLC, CDE, registered dietitian and owner of Feeding Babies Nourishing Souls in Nova Scotia, Canada.

So, with the help and insights of registered dietitians, we’re here to share the healthiest sandwich bread to look for on your next grocery store run.

What to Look for in Sandwich Bread

“When it comes to labeling bread as healthy or not, calories don’t tell the full story. To pick healthier bread, my non-negotiables are fiber and low added sugar,” shares Kaitlin Hippley, M.Ed, RDN, LD, CDCES, certified diabetes educator and dietitian in Cleveland, Ohio. She often chooses a loaf that has at least three grams of fiber to curb cravings and up satiety levels. Plus, this complex carbohydrate conveniently comes with built-in blood sugar regulation and digestive health benefits. Hippley also shares that “less added sugar means fewer energy crashes, fewer cravings, and a lower risk of inflammation and weight gain.”

Meanwhile Brown prioritizes low-ingredient sandwich breads. “Remember, you really only need a grain, water, salt, and sometimes yeast to make bread; anything else may be an unnecessary addition,” she explains. Most mystery ingredients—like additives, preservatives, and dyes—also lack the evidence needed to understand their long-term health benefits. 

“The healthiest bread is the bread that helps you reach your overall health goals,” adds Alexis Law, RDN, registered dietitian at Top Nutrition Coaching, explaining that some people might require a lower calorie count, while others may look to maximize their fiber intake or minimize sodium consumption with their bread choice. Aiming for sodium levels of less than 200 milligrams per serving is a great rule of thumb to avoid going overboard with this mineral, which can increase blood pressure when over-consumed over long periods.

The Healthiest Sandwich Bread

When it comes to picking a bread MVP, these three dietitians agree that 100 percent whole wheat sprouted bread is the best sandwich bread choice.

“100 percent whole wheat bread is a great option, because it will offer a high amount of nutrients (like B vitamins and minerals like iron, zinc, potassium, magnesium, selenium, and phosphorus) and fiber. It contains all three grain layers—germ, bran, and endosperm—to boost fiber content compared to white bread,” explains Law. Plus, it also has a lower glycemic response than white bread, resulting in less extreme spikes and dips in blood sugar (and energy) levels. Whole grain intake (including breads) is associated with lower chronic disease risk, too!

On the sprouted front, Brown shares that, “sprouted grains are at their peak nutritionally, so these breads are higher in protein, fiber, and omega-3s than typical white or whole wheat breads.” This results in a more filling, nourishing bread that also helps to mitigate inflammation.

Plus, sprouted breads tend to have a lower gluten content for those sensitive to the wheat protein, and are also often lower in the anti-nutrients found in wheat products that can inhibit the absorption of certain minerals like iron.

“This type of bread is also usually accessible and found in most stores—often offered by store brands to make them more affordable,” Law adds.

However, it’s important to not be deceived by certain ‘wheat’ bread brands. “Surprisingly, many ‘wheat breads’ that seem healthy lack fiber and sneak in more added sugar than you’d expect,” shares Hipley. To avoid this, look for ‘100 percent’ or ‘whole’ on wheat breads, and be sure to double check the ingredients list.

Ways to Enjoy Sandwich Bread

Once you have your sprouted whole grain bread home, there are plenty of ways to make a delicious sandwich—and other recipes—with it.

Law’s go-to sandwiches include tuna salad or turkey and cucumber. “I love adding cucumber to a sandwich along with raw spinach to get a nice crunch and easily add more veggies to a meal,” she shares.

Brown also loves tuna (tuna melt with pickled onions, specifically!), nut butter and banana, and an ‘egg in a hole’ sandwich—though she has some ingenious uses for stale store-bought sandwich bread, too. “Don’t overlook stale bread; toast the crumbled crusts in a pan with herbs for homemade croutons or salad toppers,” she says.

Meanwhile, Hipley, also often whips up a tuna salad sando or homemade PB and J—but has some other tried and true recipes she adores, too. “Cottage cheese topped with fresh garden tomatoes and a drizzle of olive oil and smashed avocado with an egg or hemp or chia seeds are also some of my favorites,” she adds.

The Bottom Line

At the end of the day, a healthy sandwich bread can turn a fairly healthy lunch into something particularly nutritious—not the other way around, as bread is often unfairly vilified. “Bread itself is not to be feared, unless there is an allergy or intolerance, and it can be a great way to add fiber easily to the diet,” Law encourages.

For the very healthiest store-bought option, try a sprouted whole wheat loaf. “Sprouted grain breads like Dave’s Killer Bread or Silver Hills are two of my top picks for healthy sandwich breads,” Brown shares. These loaves offer fiber, protein, B vitamins, minerals, and even healthy fats, arguably qualifying them as bona fide superfoods.