The Healthiest Breads, Ranked

Sourdough against sandwich white. Whole food status and fiber decide it — refined flour pays full price.

SS tier · 2

Ezekiel 4:9 Bread

Sprouted grains, dense and serious.

237 kcal10.5g protein#1

Corn Tortilla

Nixtamalized corn — whole-grain flatbread.

218 kcal5.7g protein#2

AA tier · 4

Pumpernickel

Dark rye with real whole-grain cred.

25 kcal8.7g protein#3

Multigrain Bread

Grains, plural — some of them whole.

265 kcal13.4g protein#4

Whole Wheat Bread

A legitimate fiber vehicle — 7g per 100g — if it's actually whole grain.

247 kcal13g protein#5

Rye Bread

Denser, darker, more fiber than white bread — the deli upgrade.

259 kcal9g protein#6

BB tier · 6

Baguette

Crusty, chewy, gone stale by dinner.

272 kcal10.8g protein#7

Dinner Roll

The basket filler.

31 kcal10.9g protein#8

Pita (White)

The pocket that holds your lunch together.

275 kcal9.1g protein#9

White Bread

Enriched flour doing its best impression of nutrition.

265 kcal9g protein#10

Bagel (Plain)

270 calories of mostly refined flour. The cream cheese isn't helping either.

27 kcal10g protein#11

Croissant (Butter)

Butter laminated into 81 layers of regret.

406 kcal8.2g protein#12

Grades come from each food’s own category board — same formula, same data. How grading works.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.