We Asked 3 Dietitians to Name the Healthiest Sandwich Bread-and They All Agreed

Navigating the bread aisle can be overwhelming, with so many options claiming to be 'healthy,' especially when choosing bread for sandwiches. Store-bought bread is versatile, but it's often used for sandwiches, making the choice of bread important.

That said, the reality is a bit more complicated. not all sandwich breads offer the same health benefits. Some are packed with whole food ingredients and nutrients, while others may have additives, preservatives, added sugar, and high sodium levels. According to Brittany Brown, RD, IBCLC, CDE, a registered dietitian and owner of Feeding Babies Nourishing Souls in Nova Scotia, Canada, the ingredients and preparation methods are key when selecting bread.

To help you choose the healthiest sandwich bread, we consulted registered dietitians for their insights.

What to Look for in Sandwich Bread

Kaitlin Hippley, M.Ed, RDN, LD, CDCES, a certified diabetes educator and dietitian in Cleveland, Ohio, emphasizes that calories alone don't determine if a bread is healthy. She prioritizes fiber and low added sugar. Hippley aims for at least three grams of fiber per slice to increase satiety and manage cravings. Fiber also helps regulate blood sugar and supports digestive health. She also notes that reducing added sugar can lead to fewer energy crashes, reduced cravings, and a lower risk of inflammation and weight gain.

Brown advises choosing breads with fewer ingredients. She points out that bread only requires grain, water, salt, and sometimes yeast. Extra ingredients might be unnecessary. Many mystery ingredients, such as additives, preservatives, and dyes, lack sufficient research on their long-term health effects.

Alexis Law, RDN, a registered dietitian at Top Nutrition Coaching, says the healthiest bread aligns with your overall health goals. Some individuals might need fewer calories, while others may want to maximize fiber or minimize sodium. A good guideline is to aim for less than 200 milligrams of sodium per serving to avoid high blood pressure from excessive sodium intake.

The Healthiest Sandwich Bread

The dietitians we consulted agreed that 100 percent whole wheat sprouted bread is the best option for sandwiches.

Law explains that 100 percent whole wheat bread provides a high amount of nutrients, including B vitamins and minerals like iron, zinc, potassium, magnesium, selenium, and phosphorus, as well as fiber. It contains all three grain layers—germ, bran, and endosperm—which increases the fiber content compared to white bread. Whole wheat bread also has a lower glycemic response than white bread, leading to more stable blood sugar and energy levels. Consuming whole grains, including whole wheat bread, is linked to a lower risk of chronic diseases.

Brown notes that sprouted grains are nutritionally at their peak, making sprouted breads higher in protein, fiber, and omega-3s compared to typical white or whole wheat breads. This makes it a more filling and nourishing choice that can also help reduce inflammation.

Sprouted breads often have less gluten, which is beneficial for those with gluten sensitivities. They also tend to be lower in anti-nutrients that can interfere with mineral absorption.

Law adds that this type of bread is generally accessible and available in most stores, often offered by store brands for affordability.

That said, the reality is a bit more complicated. Hippley cautions against being misled by certain 'wheat' bread brands that may lack fiber and contain unexpected amounts of added sugar. She advises looking for '100 percent' or 'whole' on wheat breads and carefully checking the ingredient list.

Ways to Enjoy Sandwich Bread

Once you've selected your sprouted whole grain bread, there are numerous ways to create delicious sandwiches and other recipes.

Law suggests tuna salad or turkey and cucumber sandwiches. She likes adding cucumber and raw spinach for extra crunch and vegetables.

Brown enjoys tuna melts with pickled onions, nut butter and banana sandwiches, and 'egg in a hole' sandwiches. She also suggests using stale bread by toasting crumbled crusts with herbs for homemade croutons or salad toppers.

Hippley also makes tuna salad sandwiches or homemade PB and Js. She also recommends cottage cheese with fresh garden tomatoes and olive oil, or smashed avocado with an egg, hemp seeds, or chia seeds.

The Bottom Line

Choosing a healthy sandwich bread can transform a relatively healthy lunch into a particularly nutritious one. Law emphasizes that bread should not be feared, unless there's an allergy or intolerance. It can be a simple way to increase fiber intake.