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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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