Key takeaways:
When you see the word multigrain on food packaging, it means that the product is made with more than one grain. It doesn’t mean all (or any) of the grains are whole grains.
Whole wheat is a type of whole grain that’s used to make bread and other foods. Whole wheat is high in fiber, iron, and B vitamins.
Whole wheat isn’t the only type of whole grain. Other whole grains include brown rice, whole rye, and hulled barley.
The best bread for you depends on your dietary needs and taste preferences. In general, it’s best to choose a 100% whole-grain bread without added sugar or other additives.
From multigrain to whole wheat to sprouted grain, the bread aisle has a dizzying array of options. And trying to choose the most nutritious one can be confusing. One helpful rule of thumb is to choose breads made from whole grains, since they contain more fiber compared to breads made from refined grains.
But what do “whole wheat” and “multigrain” even mean? And how do these types of breads stack up? Here’s what to know.
Whole grains vs. refined grains
Before we dive into a comparison of whole-wheat versus multigrain bread, it’s important to understand the difference between whole grains and refined grains.
As the name suggests, whole grains — such as wheat, corn, and brown rice — preserve all three parts of the plant kernel. This includes 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
This is different from refined grains, which have the bran and germ removed. In the U.S., most refined grains are “enriched.” This means some nutrients — such as iron and B vitamins — are added back in during processing. But the fiber isn’t replaced.
As a result, refined grains contain much less fiber than whole grains.
Whole-wheat vs. multigrain bread
Whole wheat is one type of whole grain. It’s commonly used to make bread and other foods. Whole wheat provides fiber and several nutrients, including iron, potassium, and B vitamins.
Multigrain bread refers to bread that’s made with more than one grain. The term doesn’t tell you which grains are used or whether they’re whole or refined. For example, multigrain bread may be made with several refined grains, a mix of whole and refined grains, or a mix of whole grains.
Add GoodRx as a trusted source on GoogleAdd GoodRx as a trusted sourceIs whole-wheat bread the same as whole-grain bread?
Whole-wheat bread is one type of whole-grain bread, but it isn’t the only one. Bread can also be made from other whole grains, such as:
Hulled barley
Whole rye
Spelt
Brown rice
Oats
In short, whole wheat is a whole grain. But not all whole grains are wheat.
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Is multigrain bread better than whole-wheat bread?
It’s hard to directly compare the nutrients in whole-wheat versus multigrain bread. That’s because there’s so much variation among multigrain breads.
Multigrain bread that’s made entirely with refined grains isn’t as nutrient rich as whole-wheat bread. But multigrain bread made partially — or entirely — from whole grains can be nutritionally similar to whole-wheat bread.
Even then, there may not always be a clear winner. One bread may be higher in certain nutrients but lower in others. Of course, the best option for you may also depend on your specific health needs and goals.
Keep in mind that all breads can contain added sugars — such as high-fructose corn syrup — and other additives. So, in addition to checking the nutrition label, it’s a good idea to read through the ingredient list too.
How about multigrain or whole-wheat sourdough bread?
Multigrain or whole-wheat sourdough bread may offer extra benefits over regular sourdough. Sourdough bread is made using a traditional fermentation process, which can reduce certain carbohydrates in wheat that may be difficult to digest. As a result, sourdough may be easier on the gut for certain people, including some people with irritable bowel syndrome (IBS).
What is the healthiest bread you can eat?
In general, the most nutritious bread to choose is one that:
Is low in added sugar and other additives: Breads 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: Research links eating more whole grains with a lower risk of obesity, Type 2 diabetes, cardiovascular disease, and some cancers. The Dietary Guidelines for Americans recommends prioritizing fiber-rich whole grains and aiming for 2 to 4 servings per day.
Aligns with your unique nutritional needs: If you have a sensitive digestive system, try sprouted grain bread. If you follow a gluten-free diet, 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. This has a lower glycemic index than most commercial bread.
Frequently asked questions
Multigrain bread isn’t the best choice to help with constipation. That’s because it can be made from refined grains, which are low in fiber. But a multigrain bread made partially or wholly from whole grains will contain a higher amount of fiber, which may help relieve or prevent constipation.
Whole-wheat bread raises your blood sugar and triggers an insulin response. But it causes a smaller rise in blood sugar than white bread. White bread is made from refined wheat flour, which is low in fiber. This means your body can digest it quicker, which can cause a higher spike in blood sugar.
Eating whole-wheat bread every day can be a part of a balanced diet. It provides fiber, B vitamins, and minerals such as magnesium. The fiber can support healthy digestion, help you feel full after meals, and may help with blood sugar management. When choosing a loaf, look for one made with 100% whole wheat and with little or no added sugar.
Yes, sprouted grain is considered a whole grain. For a grain to sprout, it needs an intact germ. Since refined grains have had the germ and bran removed, they generally aren’t used to make sprouted grain bread.
Multigrain bread isn’t the best choice to help with constipation. That’s because it can be made from refined grains, which are low in fiber. But a multigrain bread made partially or wholly from whole grains will contain a higher amount of fiber, which may help relieve or prevent constipation.
Whole-wheat bread raises your blood sugar and triggers an insulin response. But it causes a smaller rise in blood sugar than white bread. White bread is made from refined wheat flour, which is low in fiber. This means your body can digest it quicker, which can cause a higher spike in blood sugar.
Eating whole-wheat bread every day can be a part of a balanced diet. It provides fiber, B vitamins, and minerals such as magnesium. The fiber can support healthy digestion, help you feel full after meals, and may help with blood sugar management. When choosing a loaf, look for one made with 100% whole wheat and with little or no added sugar.
Yes, sprouted grain is considered a whole grain. For a grain to sprout, it needs an intact germ. Since refined grains have had the germ and bran removed, they generally aren’t used to make sprouted grain 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. But whole-grain bread and multigrain bread can be part of a balanced bread. If you’re searching for the most nutritious bread, it’s important to take a look at the nutritional label and ingredient list. Look for products that are made with whole grains and are high in fiber and low in sugar.
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References
Foster, S., et al. (2020). Whole grains and consumer understanding: Investigating consumers’ identification, knowledge and attitudes to whole grains. Nutrients.
Naumenko, N., et al. (2021). The influence of the use of whole grain flour from sprouted wheat grain on the rheological and microstructural properties of dough and bread. International Journal of Food Science.
U.S. Department of Agriculture FoodData Central. (2019). Wheat flour, whole-grain, soft wheat.
U.S. Department of Agriculture. (2025). Dietary Guidelines for Americans 2025-2030.
Wei, X., et al. (2022). Health effects of whole grains: A bibliometric analysis. Foods.
