Do you know the healthiest bread for your diet?
Every household has a loaf of bread in it, whether it’s for a nice slice of toast for breakfast, a sandwich at lunch or a quick beans on toast dinner.
Whilst you might think that all breads are basically the same when it comes to our health and our diet, we were astonished to see just how much the healthiest breads differ in calories and fat to the worst offenders.
It’s hard to believe that one popular bread brand contains a whopping 127 calories per slice, compared to another which contains just 57 calories per slice. So if you’re watching your waistline, it’s definitely worth finding out which loaves to reach for, and which to avoid altogether.
But which is the healthiest bread for your diet? We’ve rounded up the 20 best and worst breads from various stores and brands and given each one a rating out of 10, 1 being bad and 10 being good. Not every slice of bread weighs the same amount so to make our comparisons fair we’ve looked at the nutritional information for 100g of each bread, as well as how much a slice weighs from each loaf.
Find out how your favourites compares so that next time you’re in the supermarket, you can make the best bread choice for your diet! Healthy bread, here you come…
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Burgen-Premium-Soya-And-Linseed-Loaf: 1/10
Per 100g (An average slice of this bread is around 40g)-
Cals: 287 (Per slice, 126) Highest calories per 100g
Fat: 11.0g Highest fat
Saturated fat: 1.5g Highest sat fat
Sugar: 4.2g Highest sugar
Salt: 0.75g
Weight: 800g
Price: £1 (Cheapest at Asda)
Verdict: This bread might look healthy but don't be fooled, it's actually packed with calories, fat, saturated fat and sugar - the worst of all the breads we looked at!
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Hovis Doorstep Bread Sliced: 1/10
Per 100g (An average slice of this bread weighs 67g)-
Cals: 233 (Per slice, 156) Highest cals per slice
Fat: 1.7g
Saturated fat: 0.3g
Sugar: 3.5g
Salt: 0.90g
Weight: 800g
Price: £1.05 (Cheapest at Tesco)
Verdict: Doorstep bread, delicious and tasty but definitely not very good for your diet (plus you don't get many slices in a loaf). With the highest calories per slice from all 20 loaves, it's definitely one to avoid if you're trying to shift some extra pounds. Keep this one for a special treat.
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Sainsbury’s Taste the Difference Thickly Sliced Soft Wholemeal Multi Seeded Batch Loaf: 2/10
Per 100g (An average slice of this bread is just under 50g)-
Cals: 251 (Per slice, 118)
Fat: 7.2g High fat
Saturated fat: 0.8g High sat fat
Sugar: 4.2g
Salt: 1g
Weight: 800g
Price: £1.25 (Available at Sainsbury's)
Verdict: This Taste the Difference bread from Sainsbury's contains a whopping 7.2g of fat per 100g. Considering you'd probably have at least two slices a day (that's nearly a 100g serving) and your daily allowance of fat is about 55g, this bread is not one to munch on regularly.
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Tesco Multiseed Farmhouse Batch Bread: 2/10
Per 100g (An average slice of this bread weighs 50g)-
Cals: 267 (Per slice,134)
Fat: 6.5g 3rd highest fat
Saturated fat: 0.70g
Sugar: 3.2g
Salt: 1g
Weight: 800g
Price: £0.85 (Available at Tesco)
Verdict: This Multiseed Farmhouse Batch loaf from Tesco is packed full of goodness and the seeds are good for your diet, however per 100g of this loaf, you'll be eating 6.5g of fat - the 3rd highest fat content of all the loaves we analysed. The saturated fat content is low though so they are good fats!
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Allinson Sliced Sunflower And Pumpkin Batch Loaf: 3/10
Per 100g (An average slice of this bread is just less than 50g)-
Cals: 271 (Per slice 127)
Fat: 6.6g One of the highest fat content
Saturated fat: 0.9g
Sugar: 3g
Salt: 0.9g
Weight: 800g
Price: £1.39 (Cheapest at Sainsbury's)
Verdict: There's no denying that sunflower and pumpkin seeds are really good for you, but getting them via this Allinson loaf will mean taking in nearly 1g of salt per 2 slices and over 6g of fat - not the super healthy bread you might have thought!
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Tesco Stay Fresh White Medium Bread: 3/10
Per 100g (An average slice of this bread weighs 36g)-
Cals: 238 (Per slice, 86)
Fat: 2.0g
Saturated fat: 0.40g
Sugar: 3.4.7g 2nd highest sugar
Salt: .90g High salt
Weight: 800g
Price: £0.70 (Available at Tesco)
Verdict: This 6+ sign on the label means that this loaf will last up to 6 days once you get it home. Whilst this is great if you live alone, there's a high sugar and salt content to keep the bread fresh, so it's probably not a wise family choice.
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Allinson Sliced Wholemeal Batch loaf: 4/10
Per 100g (An average slice of this bread is just less than 50g)-
Cals: 233 (Per slice, 110)
Fat: 3.2g
Saturated fat: 0.6g
Sugar: 2.9g
Salt: 1g
Weight: 800g
Price: £1.00 (Cheapest at Iceland)
Verdict: Eating enough wholemeal has many health benefits and this Allinson Wholemeal loaf is a good way of getting your daily wholemeal allowance. It can be pricey though so make sure you shop around!
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Asda Smart Price Medium Sliced White Bread: 4/10
Per 100g - (An average slice of this bread weighs around 40g)
Cals: 239 (per slice, 68)
Fat: 2.2g
Saturated fat: 0.4g
Sugar: 3.0g One of the highest sugar
Salt: 0.90g
Weight: 800g
Price: £0.45 (Available at Asda) Joint cheapest
Verdict: At just 45p for a loaf, this Asda Smart Price bread is definitely a bargain, so if you need your money to go far then this is a good choice. Although there a reasonably high sugar content in this bread, the fat and saturated fat contents are both low so not a bad choice for a family bread.
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Asda Sliced Tiger Bread Tin Loaf: 5/10
Per 100g (An average slice of bread is around 50g) -
Cals: 243
Fat: 2g
Saturated fat: N/A Lowest sat fat
Sugar: 2.9g
Salt: 1.3g Highest salt
Weight: 400g
Price: £0.70 (Available at Asda)
Verdict: Who doesn't love a slice of freshly baked Tiger Bread? Well the good news is, it's not too bad for you! This loaf from Asda wins the saturated fat contest hands down, as it doesn't contain any. Plus it would go nicely with some cheese and maybe a glass of wine...
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Kingsmill 50/50 Medium Sliced Bread: 5/10
Per 100g - (An average slice of this bread is around 40g)
Cals: 232 (Per slice, 93)
Fat: 1.8g
Saturated fat: 0.3g Low sat fat
Sugar: 3.4g
Salt: 0.9g
Weight: 800g
Price: £1.00 (Cheapest at Tesco)
Verdict: Kingsmill 50/50 bread is a good choice for kids as they won't realise that they are eating some very healthy wholemeal. Plus it's really low in saturated fat so a healthy option for everyone.
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Hovis Best of Both Medium Sliced White Bread: 6/10
Per 100g (An average slice of this bread weighs 38g)-
Cals: 230 (Per slice, 86)
Fat: 2.2g
Saturated fat: 0.4g Low sat fat
Sugar: 4.0g
Salt: 0.8g
Weight: 800g
Price: £1.05 (Cheapest at Tesco)
Verdict: This Best of Both bread is another one that is great for getting some wholemeal into your kids' diets. Plus it's quite low in calories with just 86 per slice and the saturated fat content is also low. Good work Hovis!
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Sainsbury’s Basics Medium Sliced White Bread: 6/10
Per 100g (An average slice of this bread is around 40g)-
Cals: 238 (Per slice, 85)
Fat: 1.9g
Saturated fat: 0.3g
Sugar: 4.1g High sugar
Salt: 0.9g
Weight: 800g
Price: £0.45 (Available at Sainsbury's)
Verdict: At just 45p a loaf this Sainsbury's Basics bread is purse-friendly. Although the sugar content is quite high, it's very low fat and only contains 85 calories per slice.
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Warburtons Medium Sliced White Bread: 7/10
Per 100g (An average slice of this bread weighs 40.3g)-
Cals: 244 (Per slice, 98)
Fat: 2.0g Low fat
Saturated fat: 0.5g
Sugar: 3.0g
Salt: 0.9g
Weight: 400g
Price: £1.05 (Cheapest at Sainsbury’s)
Verdict: With high calories per slice, at 98, you don’t want to overindulge. But with only 2.0g of fat per 100g, this Warburtons Sliced White bread is a pretty good option. The slices are really lightweight, but fill your sandwich with fresh salad leaves and you won't notice the difference.
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Tesco White Toastie Thick Bread: 7/10
Per 100g (An average slice of bread weighs 50g)-
Cals: 239 (Per slice, 119)
Fat: 2.2g
Saturated fat: 0.5g
Sugar: 2.5g
Salt: 0.8g
Weight: 800g
Price: £0.55 (Available at Tesco) <span style="color: red; font-weight: normal;"
Verdict: Tesco White Toastie Thick Bread is surprisingly healthier than most with low fat, sugar and salt contents and it’s purse-friendly choice. Especially if you love a slice or two of white toast on those cheat days!
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Weight Watchers White Danish Bread: 8/10
Per 100g (An average slice of this bread weighs 20.6g)-
Cals: 243 (Per slice, 50)
Fat: 1.6g Low fat
Saturated fat: 0.5g Low sat fat
Sugar: 2.5g
Salt: 1.0g
Weight: 400g
Price: £1.00 (Cheapest at Morrisons)
Verdict: If you're watching your weight, then what better bread to go for than Weight Watchers! It really does what it says on the packet, with only 50 calories per slice plus low fat and saturated fat. Not bad for just £1.00 a loaf.
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Hovis Nimble Sliced Wholemeal Bread: 8/10
Per 100g (An average slice of this bread weighs 22g)-
Cals: 233 (Per slice, 51) Lowest cals per slice
Fat: 2.5g
Saturated fat: 0.6g
Sugar: 2.2g
Salt: 0.93g
Weight: 400g
Price: £0.80 (Cheapest at Tesco)
Verdict: If you've not eaten Nimble bread before, now's the time to try. It's cheap, low in saturated fat and best of all, only has 51 calories per slice. Admittedly the slices are a little smaller than some other loaves, but choosing this healthy bread is a really easy way to cut out some unnecessary calories in your diet.
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Cranks Proper Organic Seeded Farmhouse Bread: 9/10
Per 100g (An average slice of bread weighs around 50g)-
Cals: 227
Fat: 2.1g
Saturated fat: 0.3g
Sugar: 1.0g
Salt: 0.8
Weight: 800g
Price: £1.50 (Cheapest at Ocado)
Verdict: Crank's Organic Seeded Farmhouse Bread is a great buy. It has the 2nd lowest sugar content and it's an organic product too.
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Weight Watchers Thick Sliced Wholemeal Bread: 9/10
Per 100g (An average slice of this bread weighs 8.6g)-
Cals: 225 (Per slice, 64)
Fat: 2.2g
Saturated fat: 0.7g
Sugar: 2.6g
Salt: 1.0g
Weight: 400g
Price: £1.00 (Cheapest at Morrisons)
Verdict: Weight Watchers sure know how to make delicious low calorie bread! And this wholemeal loaf is no different. With just 64 calories per (thick!) slice, it's a great low-calorie choice that'll fill you up too.
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Biona Organic Rye Bread Amaranth/Quinoa Wheat Free Bread: 10/10
Per 100g (the average slice of bread is around 50g)-
Cals: 195 One of the lowest calories
Fat: 0.7g
Saturated fat: 0.3g
Sugar: 4.3g
Salt: 0.98g
Weight: 500g
Price: £1.89 (Cheapest at Tesco)
Verdict: Biona's Organic Rye Bread is definitely one of the best of breads we analysed. It's contains the lowest calories per 100g. We admit it's not the cheapest loaf you could buy but it's a really healthy option for the whole family. Rye's also good if you can't stomach wheat.
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Watirose Farmhouse Batch Sliced Bread: 10/10
Per 100g (An average slice of this bread weighs 50g)-
Cals: 229 (Per slice, 115)
Fat: 1.2g Lowest fat
Saturated fat: 0.3g Low sat fat
Sugar: 1.7g
Salt: 0.7g
Weight: 800g
Price: £1.35 (Available at Waitrose)
Verdict: Waitrose Farmhouse Batch is the best of the bunch! With just 1.2g of fat per 100g, it has the lowest fat content by far and also boasts low sugar and saturated fat. The best part is, it's super-tasty as well - we'll be adding this loaf to our shopping list, that's for sure!