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The Best Bread: Tips for Buying Breads

How to decipher labels and choose the healthiest bread.
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Best Bread Choices in Chain Supermarkets

All of the following bread products have:

  • 4 grams of fiber per 2-slice serving (or similar).
  • 100% whole wheat flour as the first ingredient on the label.
  • Less than 401 mg sodium per 2-slice serving,
  • 1 gram saturated fat or less per 2-slice serving (most have zero saturated fat).

English Muffins (1 whole)                        Calories     Fiber    Sodium         Carbs   Protein

Oroweat Whole Grain & Flax (64 g)     150                   5          160       29        5

(contributes 14 mg heart-healthy omega-3s)

Oroweat 100% Whole Wheat (59 g)      130                   4          240       25        5

 

Bagel and Buns (1 whole)                       Calories       Fiber          Sodium Carbs   Protein

Oroweat Whole Grain 100% Whole

Wheat Hamburger Bun (71 g)              180                   6          350        31       8

Oroweat Whole Grain 100% Whole

Wheat Hotdog Bun (56 g)                     160                   6          320        28       8

Thomas Hearty Grains 100% Whole

Wheat Bagels (95 g)                             240                   7          400        49       10

 

Pita Pockets (1 whole)               Calories            Fiber  Sodium    Carbs    Protein

Thomas Sahara Pita Pockets

100% Whole Wheat (57 g)                     140                   4          320        28       6

Toufayan Multi-grain Pita (69 g)           173                   4          288        35       8

 

Sliced Bread (2 slices)               Calories            Fiber     Sodium   Carbs   Protein

Milton’s Whole Grain Plus

Bread (76 g)                                         180                   10         250        32         8

Oroweat Country 100% Whole

Wheat (76 g)                                         200                   6          360        36         8

Oroweat Protein Health (86 g)             200                   6          360        36         12

Sara Lee Hearty & Delicious 100%

Multi-Grain (86 g)                                 240                   6          400      42           10

Nature’s Pride 100% Whole

Wheat (56 g)                                         140                   4          300      26         6

(Elaine Magee, MPH, RD, is the "Recipe Doctor" for WebMD and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.)

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