7 Healthiest Breads For Weight Loss, According To Dietitians

Bread has long been a staple in many households, but as diets shift and low-carb trends rise, the role of bread in a healthy diet is often questioned.

Contrary to popular belief, not all bread is bad for weight loss. In fact, certain types of bread can support your weight loss goals if chosen wisely.

With a wide array of options in the bread aisle, making the right choice can feel overwhelming. It’s crucial not to simply go for the lowest-calorie bread but to select one packed with fiber, protein, and made with whole grains.

As Sharon Puello, MA, RD, CDN, CDCES, explains: “Light breads are often low in fiber and protein and may include artificial sweeteners.” Choosing the right bread for weight loss involves more than calories—nutrient-dense ingredients are key.

In this guide, we will show you the best breads for losing weight, suggested by top nutrition experts. These options have fiber, protein, and other important nutrients that can help you manage your weight.

How We Choose The Healthiest Breads For Weight Loss

Selecting the healthiest bread isn’t just about opting for low-calorie options. A truly healthy bread should incorporate the following key factors:

• Whole Grains: Whole grains keep important nutrients like fiber, vitamins, and minerals. When shopping for bread, choose ones that say “100% whole grain.”
• Fiber Content: Fiber is important for helping your body digest food, controlling your blood sugar levels, and making you feel full for a longer time Higher-fiber breads made from whole grains or seeds help promote satiety and support weight management.
• Sodium Levels: High sodium intake can be harmful, so look for breads that are low in sodium.
• Protein: Breads with added seeds, nuts, or legumes often contain more protein, which also helps with satiety and muscle health.
• Portion Size: Some breads might have few calories in each serving but they come in small portions. Pay attention to both the calories and serving sizes.

By thinking about these things, you can pick bread that works well with your diet and helps with your weight loss.

7 Healthiest Breads For Weight Loss

1. Dave’s Killer Bread Powerseed

Nutrition (Per slice):

• Calories: 90
• Fat: 2g (Saturated Fat: 0g)
• Sodium: 130mg
• Carbs: 18g (Fiber: 4g, Sugar: 1g)
• Protein: 5g

Dave’s Killer Bread Powerseed is packed with protein and fiber, making it an excellent choice for weight loss.

With 5 grams of protein and 4 grams of fiber per slice, this bread helps keep you full and satisfied for hours. Ingredients like whole wheat, oats, and flax seeds provide additional health benefits, offering high-quality nutrition in every bite.

2. Food for Life Ezekiel 4:9 Sprouted 100% Whole Grain Bread

Nutrition (Per slice):

• Calories: 80
• Fat: 0.5g (Saturated Fat: 0g)
• Sodium: 75mg
• Carbs: 15g (Fiber: 3g, Sugar: 0g)
• Protein: 5g

Wan Na Chun, MPH, RD, recommends Ezekiel 4:9 Bread for its sprouted grains and legumes, which increase its fiber and protein content.

Each slice offers 80 calories and 5 grams of protein, making it a solid choice to keep hunger at bay while supporting nutrient absorption. It’s also a great option for pairing with eggs or using in a healthy breakfast sandwich.

3. Silver Hills Bakery Flax Omegamazing Bread

Nutrition (Per 2 slices):

• Calories: 170
• Fat: 1.5g (Saturated Fat: 0g)
• Sodium: 300mg
• Carbs: 31g (Fiber: 9g, Sugar: 3g)
• Protein: 10g

This bread from Silver Hills Bakery is an excellent source of fiber and protein, offering 9 grams of fiber and 10 grams of protein per serving.

The inclusion of flaxseeds provides heart-healthy Omega-3 fatty acids, making it a nutritious and filling choice for those looking to lose weight.

4. Carbonaut Seeded Bread

Nutrition (Per slice):

• Calories: 80
• Fat: 3.5g (Saturated Fat: 0g)
• Sodium: 135mg
• Carbs: 8g (Fiber: 6g, Sugar: 0g)
• Protein: 6g

For those managing their carb intake, Carbonaut Seeded Bread is a fantastic option. It’s high in fiber and protein, with 6 grams of fiber and 6 grams of protein per slice.

The low carb content, combined with its nutrient density, makes this bread a favorite among those focused on weight loss and blood sugar management.

5. Dave’s Killer Bread Thin-Sliced Good Seed

Nutrition (Per slice):

• Calories: 70
• Fat: 1.5g (Saturated Fat: 0g)
• Sodium: 115mg
• Carbs: 13g (Fiber: 3g, Sugar: 2g)
• Protein: 3g

For a lower-calorie option that doesn’t skimp on nutrition, Dave’s Killer Bread Thin-Sliced Good Seed is a great choice. Each slice contains just 70 calories but provides 3 grams of fiber and 3 grams of protein.

This bread is perfect for those looking to enjoy the taste and texture of high-quality bread while keeping calories in check.

6. ALDI’s Simply Nature Thin-Sliced Graintastic Bread

Nutrition (Per slice):

• Calories: 110
• Fat: 1.5g (Saturated Fat: 0g)
• Sodium: 115mg
• Carbs: 21g (Fiber: 4g, Sugar: 4g)
• Protein: 5g

For those who shop at ALDI, the Simply Nature Thin-Sliced Graintastic Bread is a standout choice. With 4 grams of fiber and 5 grams of protein per slice, it offers a nutritious and delicious option to pair with eggs or nut butter.

Plus, it’s made with 21 whole grains and seeds, making it both filling and nutrient-dense.

7. Equii Classic Wheat

Nutrition (Per slice, 51g):

• Calories: 120
• Fat: 1.5g (Saturated Fat: 0g)
• Sodium: 210mg
• Carbs: 16g (Fiber: <1g, Sugar: 2g)
• Protein: 10g

Equii Classic Wheat has a lot of protein—10 grams in each slice. This is good for people who want more protein in their meals, especially if you’re trying to build muscle or want a filling bread option.

Despite its protein content, it maintains a satisfying texture similar to traditional sandwich bread.

Final Thoughts

Some people think bread is not good for losing weight, but you can still eat it if you choose types that have a lot of nutrients like fiber and protein, and are made from whole grains.

Whether you’re shopping at ALDI or selecting artisanal loaves like Dave’s Killer Bread, the right choice can fit seamlessly into a healthy diet.

All of these breads are good for your health and can help you manage your weight. Some are high in protein, like Equii, while others are high in fiber, like Silver Hills. Choosing the right bread for you can help you become healthier.

So, next time you’re in the bread aisle, remember that making a healthy, satisfying choice is easier than you think!