Whole Wheat vs. Whole Grain vs. Multigrain Bread: Which is Healthiest?

Between whole grain, whole wheat, and multigrain, the bread aisle can quickly leave you confused with all the different options. While most experts agree that whole grain foods are a healthy choice, how healthy are breads made from them? Here are all the nutrition facts you need to know.

Understanding Grains and Flours

All grain kernels contain three edible original parts; bran, germ, and endosperm (1). The bran is the outer skin layer and is rich in antioxidants, B vitamins, and fiber; the germ is the embryo that contains B vitamins, some protein, minerals, and healthy fats; and the endosperm is the starchy middle layer that contains complex carbohydrates, proteins, and small amounts of vitamins and minerals.

All grain kernels, including wheat, brown rice, corn, and oats, naturally contain a bran, germ, and endosperm and are considered “whole grains” as long all three parts are still present in the same relative proportions as when the grain was growing in the fields.

Grains can be made into flour in one of two primary ways: by grinding all parts of the grain into flour, to make whole-grain flour, or by removing the bran and germ, to make refined-grain flour.

The different flours can be used to make different products including whole grain and refined grain food products, including bread.

What’s the difference between whole wheat, whole grain, and multigrain bread?

Whole wheat bread, whole grain bread, and multigrain bread differ in the type of grain and type of flour used to make them.

• Whole-Wheat Bread: Whole-wheat bread is a whole-grain bread made from whole-wheat flour. The flour used to make whole wheat bread is made of wheat berries and contains bran, germ, and endosperm.
• Whole-Grain Bread: Whole-grain bread is made from whole-grain flour, but is not limited to wheat flour, as it can be made from any grain or multiple grains. The flour used to make whole-grain bread contains bran, germ, and endosperm, however, it can be made from grains such as wheat, rye, barley, millet, and/or oats, as the type of grain is not specified.
• Multigrain Bread: Multigrain bread is made from flour from multiple grains, but is not necessarily whole grain. The flour used to make multigrain bread can be whole or refined, however, it contains multiple grains such as wheat, rye, barley, millet, oats, etc. Multigrain bread can contain any number of grains and, therefore, can also be labeled “5-grain”, “7-grain” or “12-grain” bread.

Whole wheat, whole grain, and multigrain bread can also be made from sprouted grains and referred to as sprouted grain bread, and can also be made via fermentation to make sourdough bread, which is generally known as the healthiest type of bread.

What is “white bread” and “brown bread”?

While the terms “white bread” and “brown bread” are commonly used, they do not refer to a distinct style of bread, rather, they are a reference to the color of the bread based on the type of flour used to make them.

White bread refers to bread made of refined grain flour, which only contains the white endosperm, and does not contain the brown-colored bran. The flour itself is white-colored and, therefore, called white flour. Although typically made from refined wheat flour, white bread can be made with refined flour from any grain.

Brown bread refers to bread made of whole-grain flour, which is brown-colored as it contains the bran, germ, and endosperm. Although often made from whole-wheat flour, brown bread can be made with a variety of whole and ancient grains.

Nutrition of Whole Wheat vs. Whole Grain vs. Multigrain Bread

While the exact nutritional values will vary by brand and ingredients, bread is generally a good source of calories, carbohydrates, and fiber, with moderate amounts of protein and limited fat. Here is a comparison of the nutritional value of a 100-gram serving of whole-wheat bread, whole-grain bread, and multigrain bread (2, 3, 4).

Nutrition per 100 grams	Whole-Wheat Bread	Whole-Grain Bread	Multigrain Bread
Calories	254 calories	233 calories	265 calories
Protein	12.30 grams	6.98 grams	13.40 grams
Fat	3.55 grams	2.33 grams	4.23 grams
Carbohydrates	43.10 grams	48.84 grams	43.30 grams
Fiber	6.00 grams	7.00 grams	7.40 grams
Sugar	4.41 grams	9.30 grams	6.39 grams

Calories

Whole wheat, whole grain, and multigrain bread contain a similar number of calories. A 100-gram serving of whole-wheat bread contains 254 calories, whole-grain bread contains 233 calories, and multigrain bread contains 265 calories.

Protein

Whole-wheat bread and multigrain bread contain more protein than whole-grain bread. Wheat is the highest protein grain, therefore, bread made from wheat flour will contain more protein than other types of flour. Multigrain bread typically contains wheat flour. A 100-gram serving of whole-wheat bread contains 12.3 grams of protein and multigrain bread contains 13.4 grams of protein, while a 100-gram serving of whole-grain bread contains 6.98 grams of protein.

Fat

Whole wheat, whole grain, and multigrain bread contain a similar amount of fat, although none are significant sources of fat. A 100-gram serving of whole-wheat bread contains 3.55 grams of fat, whole-grain bread contains 2.33 grams of fat, and multigrain bread contains 4.23 grams of fat.

Whole grain breads typically contain more fat than refined grain breads because the bran and germ contain more healthy fats, however, the fat content of bread is also dependent on the recipe, as some brands will add additional oils.

Carbohydrates

Whole wheat, whole grain, and multigrain bread contain a similar amount of carbohydrates. A 100-gram serving of whole-wheat bread contains 43.1 grams of carbohydrates, whole-grain bread contains 48.84 grams of carbohydrates, and multigrain bread contains 43.3 grams of carbohydrates.

Fiber

Whole wheat, whole grain, and multigrain bread contain a similar amount of dietary fiber. A 100-gram serving of whole-wheat bread contains 6 grams of fiber, whole-grain bread contains 7 grams of fiber, and multigrain bread contains 7.4 grams of fiber.

Sugar

Whole-wheat and whole-grain bread typically contains less sugar than multigrain bread, since they are made with whole-grain flour, while multigrain bread can be made from whole or refined flour. While bread contains natural sugars, it can also contain added sugars, however, it will vary significantly by recipe. A 100-gram serving of whole-wheat bread contains 4.41 grams of sugar, whole-grain bread contains 9.3 grams of sugar, and multigrain bread contains 6.39 grams of sugar.

Vitamins + Minerals

Whole-grain breads, including whole-wheat bread, contain more vitamins and minerals than breads made from refined flour, including white bread. Whole-grain flours contain the bran and germ, which contain most of the B vitamins and trace minerals, which ensures flours made of them contain more micronutrients than those made from refined flour, which only contains the endosperm.

Ingredients

Because bread is a recipe, the exact list of ingredients used to make whole wheat, whole grain, and multigrain bread will vary by producer. The required ingredients to make bread are flour, water, salt, and yeast, anything additional is optional. Commercial breads are typically made with all-purpose flour, which is fortified with added nutrients and includes preservatives to help extend the shelf-life of the bread. For these reasons, the exact ingredients in whole grain, whole wheat, and multigrain bread will vary widely by brand.

For example, here are the ingredient lists from some of the most popular US bread brands (5, 6, 7):

• Nature’s Own Whole-Wheat Bread: Whole Wheat Flour, Water, Yeast, Brown Sugar, Wheat Gluten, Contains 2% or Less of Each of the Following: Salt, Monoglycerides, Enzymes, Ascorbic Acid, Soybean Oil, Vinegar, Cultured Wheat Flour, Monocalcium Phosphate, Soy Lecithin
• Pepperidge Farm Whole-Grain Bread: Whole Wheat Flour, Water, Oats, Wheat Gluten, Sugar, Yeast, Contains 2% Or Less Of OF: Honey, Soybean Oil, Salt, Calcium Propionate and Sorbic Acid to Extend Freshness, Monoglycerides, Datem, Whey, Soy Lecithin
• Dave’s Killer Multigrain Bread: Whole Wheat flour, Water, Cane Sugar, 21 Whole Grain and Seed Mix (Whole Flax Seeds, Sunflower Seeds, Ground Flax seeds, Sesame Seeds, Triticale, Pumpkin Seeds, Rolled Barley, Rolled Oats, Rolled Rye, Black Sesame Seeds, Cornmeal, Millet, Rolled Spelt, Brown Rice Flour, Amaranth Flour, Yellow Cornmeals, KAMUT® Khorasan Wheat, Quinoa, Buckwheat Flour, Sorghum Flour, Poppy Seeds), Wheat Gluten, Oat Fiber, contains 2% or less of each of the following: Molasses, Sea Salt, Yeast, Vinegar, Cultured Wheat Flour, Enzymes, Acerola Cherry Powder

To ensure you are opting for the healthiest, high-quality bread, you can read the ingredient label so you know exactly what the product contains.

So, what’s the healthiest choice?

Generally speaking, whole-grain options are best since they are a good source of fiber, B vitamins, and antioxidants, however, whole wheat, whole grain, and multigrain bread can all be healthy choices. In the end, it comes down to their production process and the ingredients they are made with.

Breads that are naturally fermented, such as sourdough, and sprouted grain breads are generally considered the healthiest breads, and these styles of bread can be whole-wheat, whole-grain, or multigrain. Whenever possible, read the ingredient label and opt for bread made with simple ingredients, such as flour, water, salt, and yeast, with limited additives and preservatives.

Overall, eating whole-grain foods, such as whole-grain bread, brown rice, and whole-wheat pasta, is a good way to increase your intake of dietary fiber, low-glycemic carbohydrates, and micronutrients.