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The Best & Worst Sprouted Bread—Ranked!

We break down the most common types found in your freezer section at the grocery store.

Sprouted bread is certainly the new buzzword to boost the health of your morning toast or lunchtime sandwich. The reason is simple, Chloe Paddison of Cureative Nutrition tells us, "Overall the biggest benefit of consuming sprouted grains is the higher nutrient availability they offer."

Whole grains are higher in nutrition because the grain is left in its 'whole' state. That includes the fiber outside and the germ inside which allows the grain to grow. Paddison says, "Sprouting the grains take it a step further, allowing the germination process to occur before the grain is turned into flour which provides a higher amount of nutrition like B vitamins as well as folate and other very important micronutrients."

Sprouted grains are easier for the body to digest and use, but not all are created equal. What are the best brands to buy? Are there some to avoid? We break down the most common types found in your freezer section at the grocery store. Here they are, ranked from the least nutritious options up to the best choices.

25

Pepperidge Farm Whole Grain Sprouted Bread

pepperidge farm whole grain sprouted bread

PER SLICE: 120 calories, 2 g fat (0.5 g saturated fat), 180 mg sodium, 21 g carbs (3 g fiber,2 g sugar), 5 g protein

While sprouted bread is whole wheat and on the whole, a healthier choice than white bread any day of the week, some brands have some extra ingredients that should inspire some caution. This type of bread has an ingredient listed as DATEM, or Diacetyl Tartaric Acid Esters of Monoglycerides. Used frequently as a dough thickener, it is FDA-approved, but studies in rats have shown some side effects like adrenal gland overgrowth and fibrosis of the heart muscle.

RELATED: The #1 Best Bread to Eat According to a Dietitian

24

Panera Bread Sprouted Whole Grain

panera bread sprouted whole grain

PER SLICE: 80 calories, 1 g fat (0 g saturated fat), 140 mg sodium, 14 g carbs (2 g fiber, 2 g sugar), 4 g protein

This sprouted bread has added sugars, 1 teaspoon per serving resulting in a slightly higher calorie count, 160 for two slices, and 26 grams of carbs.

RELATED: Why Sprouted Foods Deserve a Place in Your Diet

23

Simply Nature Sprouted Ancient Grains

simply nature sprouted ancient grains

PER SLICE: 80 calories, 0 g fat (0 g saturated fat), 150 mg sodium, 15 g carbs (2 g fiber, 2 g sugar), 3 g protein

While low in sugar and keto-friendly, this blend of wheat products has no whole grains. While one of the wheat ingredients is organic sprouted red fife wheat, there are some other sprouted bread choices with more fiber.

RELATED: Dangerous Signs You're Not Eating Enough Fiber 

22

365 Foods Sprouted Multigrain

365 foods sprouted multigrain

PER SLICE: 90 calories, 1.5 g fat (0 g saturated fat), 160 mg sodium, 16 g carbs (3 g fiber, 3 g sugar), 4 g protein

Whole Foods Market's in-store brand has a few concerns. There is 1 teaspoon of added sugar per serving of one slice. That means two teaspoons of sugar for a sandwich as well as 180 calories and 32 carbs. Even with more sweetener, there are still lots of healthy ingredients like flax, millet, and barley.

RELATED: Popular Foods with More Sugar Than Ice Cream

21

Udi's Bread, Artisan Sprouted Grains

udis artisan sprouted grains

PER SLICE: 120 calories, 4.5 g fat (0 g saturated fat), 210 mg sodium, 17 g carbs (2 g fiber, 2 g sugar), 3 g protein

While still a healthy mix of grains, this version of sprouted bread also has xantham gum, which, if taken in large amounts, can cause intestinal distress. It also has two grams of added sugar per slice for a higher glycemic effect. Two slices of this bread will also set you back 240 calories, 34 grams of carbs, and 9 grams of fat, without any added toppings!

RELATED: The Worst Bagel to Order at Panera

20

Wegman's Organic Sprouted Multigrain

wegmans organic sprouted multigrain

PER SLICE: 100 calories, 2 g fat (0 g saturated fat), 110 mg sodium, 19 g carbs (3 g fiber, 3 g sugar), 5 g protein

While 'multigrain' used to be the buzzword for healthy bread, it doesn't always have enough fiber. Multigrain doesn't necessarily mean that the product has whole grains. This bread has a blend of grains, but not all are whole grains. Keep an eye out for the phrase '100% whole grain' to get the healthiest bread.

RELATED: Secret Effects of Eating Whole Wheat Bread, Says Science 

19

Little Northern Bakehouse Honey Oat

little northern bakhouse honey oat

PER 2 SLICES: 170 calories, 3 g fat (0.3 g saturated fat), 110 mg sodium, 36 g carbs (3 g fiber, 6 g sugar), 2 g protein

This product has a little more sugar, which includes honey and raisin juice, and a little less fiber than other choices. They use a blend of gluten-free flours along with a sprouted grain blend, so the whole grains are a little less present.

18

Oasis Bread Sprouted Wheat

oasis bread sprouted wheat

PER 1 SLICE: 50 calories, 0.5 g fat (0 g saturated fat), 100 mg sodium, 7 g carbs (1 g fiber, 0 g sugar), 4 g protein

This bread is super low in calories – just 50 a slice. It is also low, per serving, in fiber with just 1 gram. It does only have 7 grams of total carbohydrates, so a full sandwich, instead of the open-faced version, may fit into your diet plan.

RELATED: Major Effects of Eating a Sandwich Each Day

17

Berlin Natural Bakery Whole Grain Sprouted Spelt Bread

berlin natural bakery whole grain sprouted spelt bread

PER 1 SLICE: 70 calories, 0 g fat (0 g saturated fat), 115 mg sodium, 16 g carbs (2 g fiber, 1 g sugar), 3 g protein

This bread has lower sugar and the added benefit of spelt, which is a great source of B vitamins, manganese, and copper. It's also high in protein with 3 grams per serving. The company notes that the texture of the bread remains light even though it has ancient whole grains. Reviewers rave about the taste and texture.

16

Alvarado Street Bakery Thin Sliced Flax and Chia Sprouted Bread

alvarado street bakery thin sliced flax chia sprouted bread

PER 1 SLICE: 120 calories, 1.5 g fat (0 g saturated fat), 140 mg sodium, 20 g carbs (3 g fiber, 3 g sugar), 7 g protein

There are so many healthy ingredients found in this low-calorie bread — chia, flax, pumpkin and sunflower seeds, plus rolled oats and millet. As an added benefit, Alvarado Street Bakery uses agave syrup to sweeten their bread, which gives the same sweetness for a lower glycemic index.

RELATED: What Happens to Your Body When You Eat Seeds

15

Angelic Bakehouse Sprouted Rye Bread

angelic bakehouse sprouted rye bread

PER 1 SLICE: 70 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 12 g carbs (3 g fiber, 1 g sugar), 4 g protein

A rye on our list is a good thing! Kick up the health in your Reuben sandwich with this very low sugar, Keto-friendly bread. With only 9 grams of net carbs, it is low in what you don't need. The RDA for fiber clocks in at just 8%, just a little lower than other sprouted types.

14

Franz Sprouted Bread

franz sprouted bread

PER 1 SLICE: 90 calories, 2 g fat (0 g saturated fat), 80 mg sodium, 15 g carbs (2 g fiber, 3 g sugar), 4 g protein

There is some added sugar to the ingredient list, but this bread clocks in with a whopping 12% of daily fiber. Millet is also in the recipe which is a bonus, taking the place of flours made from corn with less nutrition.

RELATED:  What Is Millet and How Do You Cook It?

13

Jack Spratt's Sprouted Bread

jack spratts sprouted bread

PER 1 SLICE: 80 calories, 0.5 g fat (0 g saturated fat), 110 mg sodium, 17 g carbs (1 g fiber, 1 g sugar), 3 g protein

We think this sprouted bread deserves some kudos for its name alone. If you make some sandwiches, you may find that you 'lick the platter clean.' Jack Spratt's is a Utah favorite, with little added sugar and mostly whole grains.

12

Food for Life, Sprouted for Life Almond Bread

food for life sprouted life almond bread

PER 1 SLICE: 110 calories, 3 g fat (0 g saturated fat), 110 mg sodium, 19 g carbs (3 g fiber, 1 g sugar), 2 g protein

This bread has what Food for Life calls the 'trio for health.' The three grains are sprouted millet, sprouted chia, and sprouted quinoa. These grains are anti-inflammatory, full of potassium, calcium, phosphorus, iron, manganese, and copper. There is no flour in the product and the almonds are a great choice for extra nutrition and blood sugar regulation.

11

Silver Hills Bread Sprouted Power

silver hills bread sprouted power

PER 2 SLICES: 110 calories, 1 g fat (0 g saturated fat), 180 mg sodium, 19 g carbs (5 g fiber, 1 g sugar), 7 g protein

Considered a Keto option, Silver Hills Bread has only 14 grams of net carbohydrates for two slices. It also has no saturated fat or cholesterol and is topped with oats for a delicious texture.

RELATED: The Best Secrets to Eating Bread Without Gaining Weight 

10

Silver Hills Sprouted Organic Ancient Grain Queen's Khorasan

silver hills sprouted organic ancient grain

PER 1 SLICE: 90 calories, 1.5 g fat (0 g saturated fat), 140 mg sodium, 15 g carbs (3 g fiber, 2 g sugar), 5 g protein

With points for being truly cool, this sprouted bread is made using wheat supposedly found in the ancient tombs of Egyptian pharaohs and queens. Feeling royal through good health doesn't sound so bad.

9

Dave's Killer Bread Organic Sprouted

daves killer bread organic sprouted

PER 1 SLICE: 70 calories, 1 g fat (0 g saturated fat), 115 mg sodium, 15 g carbs (2 g fiber, 3 g sugar), 2 g protein

A fiber-filled sprouted bread with a blend of sprouted whole wheat, barley flakes, oat flakes, and organic ingredients. The company also has a mission – it employs many people with criminal backgrounds, allowing them to have a stable job to demonstrate their transformation.

8

Alpine Valley Breads Sprouted Honey Wheat with Flaxseed

alpine valley breads sprouted honey wheat

PER 1 SLICE: 60 calories, 1 g fat (0 g saturated fat), 125 mg sodium, 14 g carbs (2 g fiber, 2 g sugar), 3 g protein

We just can't resist a honey wheat bread. This one is only 60 calories per serving and mostly whole grains. It's also super low in sodium and has no cholesterol or trans fats. Flaxseeds in the bread will also help get rid of that bad cholesterol, reducing your heart disease risk.

RELATED: What Happens to Your Body When You Honey

7

Arnold Bread Sprouted Wheat

arnold bread sprouted wheat

PER 1 SLICE: 70 calories, 1 g fat (0 g saturated fat), 120 mg sodium, 13 g carbs (2 g fiber, 2 g sugar), 3 g protein

A little added cane sugar adds to the sweetness but also to the calories of this bread. Serving size is just one slice, but it remains keto at 11 carbs per serving for a perfect open-faced sandwich. The reviews say it also tastes great as well as being a healthy choice.

6

Alpine Valley Honey Sprout Bread

alpine valley honey sprout bread

PER 1 SLICE: 60 calories, 1 g fat (0 g saturated fat), 125 mg sodium, 14 g carbs (2 g fiber, 2 g sugar), 3 g protein

This brand stands out for being 100% whole grain. As a result, it is high in fiber, an important part of your diet to protect you from heart disease, diabetes, and cancer.

5

Simply Nature Sprouted Bread Knock Your Sprouts Off

simply nature-sprouted bread knock your sprouts off

PER 1 SLICE: 70 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 13 g carbs (2 g fiber, 1 g sugar), 3 g protein

Knock Your Sprouts Off has only a tiny bit of added sugar. It also has added millet for a fiber and calcium blast. The one slice serving has 13 carbs and only 70 calories, plus is low in sodium.

RELATED: 50 Best Ways to Boost Metabolism

4

Trader Joe's Daily Bread Sprouted Whole Grain

trader joes sprouted wheat sourdough bread

PER 1 SLICE: 80 calories, 0.5 g fat (0 g saturated fat), 85 mg sodium, 18 g carbs (3 g fiber, 0 g sugar), 4 g protein

With no MSG, no genetically modified grains, no added trans fats, no artificial flavors, no artificial colors, and no preservatives this brand is a 'yes.' It also contains millet, which is full of magnesium, phosphorus, and B vitamins.

3

Food For Life Bread, Sprouted Grain

food for life 7 sprouted grains

PER 1 SLICE: 80 calories, 0.5 g fat (0 g saturated fat), 80 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 4 g protein

This bread is a fantastic option, 80 calories and 12% of your recommended daily allowance of fiber. The brand is really what makes this bread stand out. The Food for Life Brand is also tailored for people with different nutritional needs. It offers options for soy, wheat, and dairy allergies plus products that are low sodium and without sweeteners.

2

Sprouts Farmer's Market Nine Grain

sprouts nine grain

PER 1 SLICE: 80 calories, 1 g fat (0 g saturated fat), 105 mg sodium, 15 g carbs (2 g fiber, 2 g sugar), 3 g protein

This blend of wheat, rye, barley, and millet is 100% whole grain. One slice only has 80 calories and is lower in sodium than most sprouted breads. Avoid if you have any sensitivity to wheat, but otherwise, enjoy!

1

Food for Life Bread: Ezekiel 4:9 Cinnamon Raisin

food for life ezekiel cinnamon raisin

PER 1 SLICE: 80 calories, 0.5 g fat (0 g saturated fat), 75 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 5 g protein

Our number one sprouted grain bread fits the qualifications that Paddison looks for in a product, "When I am looking for the best sprouted-grain products I am always looking for the most minimal ingredients and highest fiber content to really get the most nutritional bang for my buck."

Ezekiel Bread is such a cult favorite, but this is made better with the addition of organic raisins, sprouted lentils and soybeans, and organic cinnamon. Also, the water used is filtered. Talk about attention to detail!

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Jessica Farthing
Jessica Farthing is a freelance writer lucky enough to live on the coast of Georgia. Read more