3 Tips for Selecting the Best Bread

by Anna Smith, MS, RDN, LDN

Last Updated: December 9, 2020

We love a good sandwich and know that many of our readers feel the same. After all, sandwiches are a staple for lunchtime enjoyment. But are all breads created equal? What should you be looking for when selecting bread? If these questions sound familiar, then you are not alone. Many express confusion in the bread aisle, so dietitian Anna is here to break down the facts so you can confidently purchase a nutrient-rich bread next time you are shopping with us at Kroger.
  1. Select a Whole Grain.
    Grains are a healthy part of a balanced diet, and it’s recommended to fill up the 1/4 of your plate at meals according to the USDA’s MyPlate method. It is further recommended to make sure that at least half of your daily grain choices are whole grains. For bread choices, selecting a whole grain helps ensure that you are receiving all the nutrients that bread can offer (hello fiber & b-vitamins). To find a whole grain bread, you will need to look at the ingredient listed below the nutrition facts panel and identify the word “whole” or “whole wheat” in the first ingredient listed. The word “whole” is the key here. (Note: Sprouted grains are also a great option and are typically unprocessed.)
  2. Boost the Fiber.
    Whole grains help keep you feeling full and satisfied because they contain fiber. In addition, fiber is recommended in a heart-healthy diet because it can help keep cholesterol levels within the target range. Ideally, select a bread with at least 3 grams of fiber per slice. This information is found by reading the label on the nutrition facts panel.
  3. Watch the Sodium.
    While reading the label, it is wise to also evaluate the sodium content. Selecting low sodium food choices is beneficial for most individuals and helps to keep blood pressure lower. Choose a bread option that contains 140 mg of sodium or less per serving. Remember, a serving could be one or two slices depending on how the manufacturer has labeled its product. If you are having difficulty finding a low sodium choice, select the lowest sodium choice available. OptUp is also a great app that can help select better-for-you bread choices while also keeping sodium in check.

With these three easy tips, no doubt you can conquer that bread aisle and enjoy a nutrient-dense bread choice. The following are dietitian-approved bread choices:
If you need additional bread choices to fit your dietary preferences or budget, schedule an appointment with one of our dietitian team members by clicking here. Our dietitians will utilize their expertise to select a whole grain option personalized to your nutrition, preferences, and eating style.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Anna Smith, MS, RDN, LDN

Anna Smith, MS, RDN, LDN

Anna is a positive, motivating dietitian who is ready to help make healthy happen in your life. Whether you have a medical condition or hoping to get back to your goal weight, Anna is eager to connect you with tasty recipes, budget-friendly food products, and time-saving hacks to ensure that your goals will be achieved. Outside of work, Anna enjoys barre/pilates, sushi, and online shopping!