Is whole wheat bread better for you? We asked the dietitian

Bread lovers have many options, but whole wheat and whole wheat are two of the most popular—especially for those who are focused on nutrition. Although both are healthy choices, they are made with different ingredients and processes, which means their nutritional benefits differ. To find out how they compare—and which might be the healthier choice—we asked dietitians to settle the wheat bread vs. whole wheat bread debate.

sweet bread

Sweet bread is mainly made of flour, water and salt. It also uses sourdough starter instead of commercial yeast to ferment the yeast naturally. If you’re unfamiliar with sourdough starters, it’s a simple mixture of flour and water that collects wild yeast and good bacteria from the environment, explains Marisa (Misholm) Karp, MS, RD, CDN. When added to the dough, the starter slowly ferments, giving the final bread its signature tangy flavor, chewy texture, and crisp crust, Karp notes.

nutrition

“Nutritionally, yeast is unique for its fermentation,” shares Christine Lorenz, RD, a registered dietitian and founder of Christine Lorenz Nutrition. The natural fermentation process helps break down some of the gluten and phytic acid in the flour, according to Lorenz. It can “smooth the gut and help your body absorb more nutrients,” Karp says. “It also has a lower glycemic impact than other breads,” adds Lorenz.

The exact nutrient content of sourdough bread depends on how it’s made—but in general, here’s the nutritional profile for 100 grams (two to three servings) of the meal, according to USDA data.:

Macronutrients
Calories: 272 kcal
Protein: 10.8 grams (g)
Total carbohydrates: 51.9 grams
Whole Sugar: 4.62 grams
Fiber: 2.2 grams
Fat: 2.42 grams
Calcium: 52 mg

Micronutrients
Iron: 3.91 mg
Magnesium: 32 mg
Phosphorus: 105 mg
Potassium: 117 mg
Sodium: 602 mg
Zinc: 1.04 mg
A small amount of vitamin B6, folate, vitamin A

Whole wheat bread

“Whole wheat bread is made from flour that contains all three parts of the wheat grain: the bran, the germ, and the endosperm,” Lorenz shares. “That means you’re packing all the natural fiber and nutrients into the whole grain,” he adds. Because of this, whole wheat bread has a hearty texture, nutty flavor, and a strong nutritional profile, per carp. By comparison, white bread is made from refined flour, which contains only the wheat endosperm — and therefore, according to Karp, less nutrients.

In addition, the process of making whole wheat bread is different from that of whole wheat bread. “Whole wheat bread is usually fermented with commercial yeast for faster growth,” says Lorenz.

nutrition

“Whole wheat bread is a great source of fiber, which supports digestion and helps you stay full longer,” shares Lorenz. Fiber is also known to lower blood cholesterol and manage blood sugar, according to Karp. What’s more, whole-wheat bread offers B vitamins, iron, zinc, and plant-based protein, which are key players for energy, immune function, and metabolic health, Lorenz says.

Like dates, the nutritional facts of whole wheat bread vary depending on how it’s made and the brand. However, here’s a general breakdown of 100 grams (two to three servings) of whole wheat bread, according to USDA data.:

Macronutrients
Calories: 239 kcal
Protein: 8.33 grams
Total carbohydrates: 49.1 grams
Whole Sugar: 0 grams
Fiber: 4.2 grams
Fat: 1.04 grams
Calcium: 42 mg

Micronutrients
Iron: 0.75 mg
Magnesium: 52 mg
Phosphorus: 159 mg
Potassium: 163 mg
Sodium: 375 mg
Zinc: 1.16 mg
A small amount of vitamin B6, folate, vitamin A

Which bread is best for you?

When choosing between date bread and whole wheat bread, you may wonder which type has more health benefits. However, as with all areas of nutrition, according to both Karp and Lorenz, there is no one-size-fits-all answer. “What’s best depends on your individual goals, preferences, and how the food fits into your overall diet,” explains Karp.

If you are deciding between the two, there are several nutritional features that you can consider. “If you want better blood sugar control or better digestion, sweets may be superior,” says Lorenz. Conversely, “if fiber is your priority, whole wheat is a solid choice,” notes Lorenz. Its fiber content can also support blood sugar balance during carp digestion and palatability.

You can also think about your personal preferences and what you like best – because those are important too! “If you like the smell of sour, go for it, if you like the taste of wheat bread, [there] is your answer,” Karp says.

Ultimately, “the best meal is one that depends on your personal health goals, preferences, and how your body feels after eating it,” Lorenz explains. “No one diet determines good health, and there is room at the table for a wide variety of foods in a balanced, nutrient-dense diet,” she says.