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Whole grains

Whole wheat bread

The label test that matters is the first ingredient: it must read "whole wheat flour", not "enriched wheat flour". "Multigrain", "wheat", and "made with whole grains" are not the same claim.

Organic upgrade priority

Residue data does not apply

→Pesticide residue monitoring does not apply to this food in the same way.

Key numbers

Nutrient density: 72/100; Per calorie, across the whole database
Typical price: $3.99; per loaf · organic +38%
Servings a week: 9; Per person, at typical purchase volume

What to look at instead

Pesticide residue monitoring does not apply to whole wheat bread the way it does to fresh produce. These are the measures that actually decide the purchase.

First ingredient to look for: "Whole wheat flour"; "Enriched wheat flour" first means it is mostly refined
Fiber per 2 slices: 4.0 g; Refined white bread gives about 1.5 g
Sodium: 268 mg; Bread is a top-three sodium source in the U.S. diet purely by volume eaten
Added sugar: 2–4 g; Common in commercial loaves; some brands run much higher

Nutrition

Per 2 slices (56 g).

138

calories

7.2 g

protein

4 g

fiber

268 mg

sodium

Fiber 14% DV
Protein 7.2 g
Selenium 32% DV

Buying and storing

◆"Multigrain" only means more than one grain was used — all of them can be refined. It is the most misread claim in the bakery aisle.
◆Bread freezes perfectly and toasts straight from frozen, which is the practical answer to a loaf going stale before you finish it.

Common questions

›Is whole wheat bread a healthy choice?

The label test that matters is the first ingredient: it must read "whole wheat flour", not "enriched wheat flour". "Multigrain", "wheat", and "made with whole grains" are not the same claim. A 2 slices (56 g) serving provides 138 calories, 7.2 g protein, and 4 g fiber, scoring 72/100 on nutrient density.

›Does whole wheat bread need to be organic?

Pesticide residue monitoring does not apply to whole wheat bread the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.

›What can I buy instead of whole wheat bread?

If the organic version is out of budget or the fresh price has spiked, Rolled oats, Brown rice cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.

Related foods

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Rolled oats

$5.49 / 42 oz canister · organic $7.49

Nutrition 88/100 · 5 g protein · 4 g fiber

Not applicable

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Brown rice

$3.99 / 2 lb bag · organic $5.49

Nutrition 76/100 · 5 g protein · 3.5 g fiber

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Quinoa

$5.49 / 1 lb bag · organic $6.99

Nutrition 85/100 · 8.1 g protein · 5.2 g fiber

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Whole wheat pasta

$2.29 / 16 oz box · organic $3.19

Nutrition 74/100 · 7.5 g protein · 5 g fiber

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