Bread ingredients
The basic recipe for bread is very simple: flour, water, salt and either yeast or sourdough.
Flour forms the basis of bread and primarily provides starch; the type of flour largely determines the content of fibre, minerals and vitamins. White flour is made mainly from the inner part of the grain. Wholemeal or wholegrain flour is made from most of the grain, including the bran and the germ.
Water binds the ingredients together and helps to form the dough.
Yeast utilises some of the available sugars and produces carbon dioxide, which is responsible for the rising of the bread. In sourdough bread, fermentation takes place thanks to the microorganisms present in the sourdough starter, primarily lactic acid bacteria and yeast.
Salt affects the flavour, the texture of the dough and the fermentation process, but its quantity is important when assessing the nutritional value of the finished product. In packaged products, the salt content is a mandatory part of the nutritional information.
Seeds, kernels, cereal flakes, bran, herbs or spices can be added to the dough. However, simply adding grains does not automatically turn white bread into wholemeal bread. Similarly, a dark colour does not necessarily indicate a high wholegrain content, as the colour can also be altered by malt, caramel or other ingredients.
Breads considered to be nutritious
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In your daily diet, wholemeal rye bread, wholemeal wheat bread or mixed-grain bread – in which a significant proportion of the flour is wholegrain – can be a good choice. However, it is not simply a matter of the bread’s name, as two loaves described as "multigrain" may have completely different compositions. One may be based mainly on white wheat flour with a small amount of seeds added, whilst the other may be based on rye flour and wholemeal wheat flour with added grains.
Graham bread is made from flour containing a higher proportion of the grain’s components than ordinary white wheat flour. Rye bread can also vary in its proportion of rye flour, so it is worth checking its position on the list of ingredients. Fibre content is a useful criterion: under European Union regulations, the term "source of fibre" may be used if the product contains at least 3 g of fibre per 100 g or 1,5 g per 100 kcal, whilst "high in fibre" may be used if it contains at least 6 g per 100 g or 3 g per 100 kcal.
When comparing products, it is therefore better to look at the specific ingredients and the nutrition facts table rather than terms such as "fitness", "wholemeal", "with grains" or "rustic". A higher proportion of wholemeal flour and a higher fibre content are more useful indicators than simply the number of grains visible on the crust of the loaf.
Comparison of the nutritional values of selected types of bread per 100 g of product
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approx. 265 kcal
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approx. 9 g
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approx. 2,5-3 g
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approx. 240 kcal
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approx. 8-9 g
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approx. 5-7 g
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approx. 220-240 kcal
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approx. 6-8 g
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approx. 6-8 g
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approx. 250-255 kcal
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approx. 10-11 g
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approx. 6-8 g
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approx. 250-280 kcal
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approx. 9-11 g
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approx. 5-8 g
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Bread as part of a meal
Bread can form the basis of a balanced meal if, in addition to the bread itself, the meal includes protein-rich foods, vegetables or fruit, and an appropriate amount of fat. You can add eggs, quark, cottage cheese, natural spreadable cheese, tofu, meat or fish to your bread.
Sandwiches can be topped with fresh vegetables, pickles or a simple salad served on the side. Fat can come from sources such as olive oil, avocado, nuts, seeds, hummus or oily fish, so it isn’t always necessary to spread the bread with large amounts of butter or mayonnaise. For a sweet meal, bread can be combined with quark or skyr-style yoghurt, fruit and a small portion of nuts. With a larger portion of bread, you should increase the proportion of vegetables and ensure an adequate amount of protein sources. It’s worth choosing your toppings so that no single ingredient dominates.
“You won’t recognise the healthiest bread by its dark colour or the large number of grains on the crust. The list of ingredients and the fibre content are far more telling. On a daily basis, it’s worth choosing bread with a high proportion of wholemeal or whole-grain flour, and combining the bread itself with a source of protein, vegetables and healthy fats.” Anna Zięba – Dietitian
FAQ – frequently asked questions
Which bread is the healthiest?
There isn’t one single best type for everyone. In your daily diet, wholemeal rye bread, wholemeal wheat bread, Graham bread or mixed-grain bread with a high proportion of wholemeal flour can all be good choices.
Is rye bread healthier than wheat bread?
Not always. More important than the type of grain itself is the degree to which it has been milled and the composition of the specific product. Wholemeal wheat bread may be a better choice than light rye bread.
Is dark bread always wholegrain?
No. A darker colour may result from the flour used, amongst other things, but also from the addition of malt or other ingredients. It is therefore worth checking the list of ingredients rather than relying on appearance.
Is bread with seeds healthy?
Seeds and kernels can increase the nutritional value of bread, but their presence does not automatically mean that the bread is wholemeal. The product may still be made mainly from white flour.
How much fibre should good bread contain?
When comparing breads, it is worth choosing products with a higher fibre content. According to EU criteria, a product may be labelled as ‘high in fibre’ if it provides at least 6 g of fibre per 100 g or 3 g per 100 kcal.
Is sourdough bread healthier?
Sourdough alters the way bread ferments and can affect some of its nutritional properties. However, this does not mean that every sourdough bread is automatically better – the type of flour, the wholegrain content and the overall composition still matter.
Can you eat bread whilst trying to lose weight?
Yes. Bread can form part of a weight-loss diet. Weight change is determined by your overall diet and energy balance, not simply by the presence of bread in your meals.
What is the best thing to eat bread with?
A good option is to combine bread with a source of protein, such as eggs, quark, fish or tofu, and vegetables. This can be complemented by wholesome sources of fat, such as seeds, nuts, hummus, avocado or olive oil.
Sources:
- Tieri, M., Ghelfi, F., Vitale, M., Vetrani, C., Marventano, S., Lafranconi, A., Godos, J., Titta, L., Gambera, A., Alonzo, E., Sciacca, S., Riccardi, G., Buscemi, S., Del Rio, D., Ray, S., Galvano, F., Beck, E., & Grosso, G. (2020). Whole grain consumption and human health: an umbrella review of observational studies. International journal of food sciences and nutrition, 71(6), 668–677. https://doi.org/10.1080/09637486.2020.1715354
- Gómez, M., Gutkoski, L. C., & Bravo-Núñez, Á. (2020). Understanding whole-wheat flour and its effect in breads: A review. Comprehensive reviews in food science and food safety, 19(6), 3241–3265. https://doi.org/10.1111/1541-4337.12625
- Ribet, L., Dessalles, R., Lesens, C., Brusselaers, N., & Durand-Dubief, M. (2023). Nutritional benefits of sourdoughs: A systematic review. Advances in nutrition (Bethesda, Md.), 14(1), 22–29. https://doi.org/10.1016/j.advnut.2022.10.003