Multigrain vs. Whole Wheat Bread: What Is the Difference and Which One Is Better?
Key takeaways:
The word multigrain means a product is made with more than one grain. It does not mean all of the grains are whole grains. Check the ingredient list to be sure.
Whole wheat is a type of whole grain that’s used in breadmaking. It’s high in fiber, iron, and B vitamins. But that’s not the only type of whole grain. Others include brown rice, whole rye, and hulled barley.
The best bread for you depends on your dietary needs and taste preferences. In general, try to choose a 100% whole grain bread without added sugar or preservatives.
Table of contents
From multigrain to whole wheat to sprouted grain, the bread aisle has a dizzying array of options. And trying to pinpoint which is the most nutritious choice can feel like an overwhelming task. One strategy is to choose breads made from whole grains, since they contain more fiber compared to those made from refined grains.
But what do “whole wheat,” “multigrain,” and “whole grain” even mean? And how do these types of breads stack up? Let’s break it down.
Whole grains vs. refined grains
Before we dive into the difference between multigrain versus whole wheat bread, it’s important to understand what whole and refined grains mean.
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As the name suggests, whole grains — such as wheat, corn, and rice — preserve all parts of the kernel. These include the:
Bran, or the outer layer, which is rich fiber, vitamins, and minerals
Endosperm, the innermost layer, which contains starches and protein
Germ, a seed-like structure in the center, which is packed with antioxidants, healthy fats, and phytochemicals
When these grains are refined, the bran and germ are removed. In the U.S., these grains are then “enriched” after they are refined. That means some nutrients are added back in — but the fiber is not replaced.
What is the difference between whole wheat and multigrain bread?
Whole wheat is a whole grain that’s often used to make bread. It’s high in fiber and several nutrients, including iron, potassium, and B vitamins.
Multigrain bread refers to bread that is made with more than one grain. But beyond that, on its own, the term does not offer more information. For instance, it does not specify which grains are used and whether they are whole or refined. Multigrain bread is often made with refined grains.
The ingredient list of a refined multigrain bread may include:
Refined white flour
Refined rye flour
Degermed corn flour
White rice flour
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Multigrain bread made with whole grains, may be made using:
Whole wheat flour
Whole spelt or kamut flour
Whole rye flour
Whole barley flour
Brown rice flour
Oat flour
Quinoa flour
Whole corn flour
Is whole wheat bread the same as whole grain bread?
Whole wheat is one type of a whole grain — but it is not the only one. Other popular whole grains include:
Brown rice
Oats
Hulled Barley
Whole Rye
Essentially, all whole wheat bread products are whole grain. But, all whole grains are not wheat.
Multigrain bread vs. whole wheat bread nutrition
If you want to choose a multigrain bread made with whole grains only, you need to read the list of ingredients carefully. Depending on what types of grains and other ingredients are used in multigrain bread, the nutrient composition can vary quite a bit.
If multigrain bread is made with refined grains, it will have less fiber than whole wheat bread. Read ingredient lists to know for sure.
Here’s a comparison chart of nutrients found in 1 slice (around 36 g) of multigrain versus whole grain wheat bread*.
| Nutrient | Multigrain bread | Whole grain wheat bread |
|---|---|---|
| Calories | 95 kcal | 81 kcal |
| Fat | 2 g | 1 g |
| Sodium | 137 mg | 146 mg |
| Carbs | 16 g | 14 g |
| Sugar | 2 g | 1 g |
| Fiber | 3 g | 2 g |
| Protein | 5 g | 4 g |
| Calcium | 37 mg | 52 mg |
| Iron | 1 mg | 1 mg |
| Folate | 27 mcg (micrograms) | 13 mcg (micrograms) |
Is multigrain better than whole wheat?
It depends on which grains the multigrain bread is made from. If it is made from whole grains, it can be nutritionally similar to whole wheat bread.
Even then, there may not always be a clear winner. As we see from the above chart, it is possible for some multigrain bread varieties to contain slightly more fiber, protein, and fat than whole grain bread. At the same time, it also has less folate and more carbs.
Keep in mind, it’s possible for both multigrain and whole wheat bread to contain added sugar like high-fructose corn syrup and other chemicals. So in addition to the nutrition facts label, it’s equally important to read through the ingredient list, too.
How about multigrain or whole wheat sourdough bread?
If you come across a multigrain or whole wheat sourdough bread, that may offer extra benefits over their regular counterparts. Sourdough breads made using traditional fermentation methods contain beneficial lactic acid bacteria. The fermentation process boosts nutrient content in the bread and makes the minerals easier to digest than regular multigrain or whole grain bread.
Is sprouted grain also considered whole grain?
Yes, provided that sprouted grains used in foods keep all parts of the grain. In order for a grain to “sprout” (literally to grow), it needs an intact germ. And since refined grains don’t have a germ layer, you cannot make sprouted bread from refined grains.
Sprouted grains are thought to be better absorbed by the body than regular whole grains, like whole wheat. But more studies are needed to understand possible benefits in humans, and whether sprouted grain bread has any advantage over regular whole wheat or other whole grain bread.
What is the healthiest bread you can eat?
Generally speaking, choosing the healthiest bread comes down to one that:
Contains no added sugar and little to no additives: Bread made from refined grains are considered ultra-processed foods, which are linked to heart disease, diabetes, and other health conditions.
Is made from 100% whole grains: Regularly eating whole grains can help lower the risk of colorectal cancer and is linked to better blood sugar balance, lower belly fat, heart-protective benefits. The Dietary Guidelines for Americans recommend half of your daily grain intake to come from whole grains.
Takes into account your health needs: Try sprouted grain bread if you have a sensitive digestive system. If you are gluten-free, choose breads made from gluten-free, whole grains. And if you have diabetes, consider sourdough bread — ideally made from whole wheat or other whole grains — which has a lower glycemic index than most commercial bread.
The bottom line
Whole grain bread is a good choice because it’s higher in fiber than bread made from refined grains. Multigrain bread may be made with whole or refined grains. You have to read ingredient lists to know for sure. The best bread for you is one that meets your nutritional, medical, and budgetary needs, and your taste preferences.
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References
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Dietary Guidelines for Americans. (2020). Dietary Guidelines for Americans 2020 - 2025.
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