From wraps to sandwiches to toast, this healthy bread list will satisfy all your bread cravings while keeping up with your weight loss goals. This guide to the best bread for weight loss has it all, and everything is under 90 calories per serving!
Table of Contents
Best Bread for Weight Loss
If you thought you couldn't eat bread while losing weight, think again! As long as you know what to look for, you can enjoy all of your favorite kinds of bread in a weight-loss-friendly way.
Just for clarity, the Mayo Clinic says weight loss ultimately boils down to one thing - eating fewer calories than you burn. And that's why this list will be so helpful to your weight loss goals. Every bread option listed below is a low calorie replacement/substitute for a higher calorie one.
Anyway, let's not waste another second and get right into the list!
1. Egglife Egg White Wraps
Nutritional info per wrap (28g):
- 25 Calories
- 0g Fat
- 0g Carbs
- 0g Sugar
- 0g Fiber
- 5g Protein
While these wraps aren't necessarily "bread," they can come in use big time if you love making wraps, but are watching your calorie intake. They're gluten-free, grain-free, made entirely from egg whites, so and they're super low in calories. Like, way, waaaaaay lower in calories compared to "normal" flour based wraps.
You can get them in a few different flavor options like everything bagel, Southwest style, and even sweet cinnamon. For what it's worth, I used these wraps to make 5 different recipes for a video on my YouTube Channel not long ago.
You can check that video out below:
Oh, and you can grab a package of them here.
2. Natural Ovens Bakery Keto-Friendly Bread Loaf
Nutritional info per slice (30g):
- 40 Calories
- 1.5g Fat
- 12g Carbs
- 0g Sugar
- 12g Fiber
- 4g Protein
You'd never believe this sandwich bread is keto-friendly and has just 40 calories per slice.
It's pillowy soft and tastes just like regular white bread. It also has thick cut slices that make for the most satisfying sandwiches and toast. It's also an excellent source of fiber, with over 10 grams per slice.
You can buy a loaf here.
3. Sola Bread
Nutritional info per slice (26g):
- 40 Calories
- 1.5g Fat
- 9g Carbs
- 0g Sugar
- 7g Fiber
- 4g Protein
If you like a lot of variety in your bread but feel like you've been missing out during your weight loss journey, you need to try Sola Bread.
They have a low calorie version of practically any kind of sandwich bread, including sweet & buttery, honey wheat, and sweet oat, all with just a few calories per slice.
Snag a few loaves here.
4. Schmidt/Tyme 647 Bread
Nutritional info per slice (27g):
- 40 Calories
- .5g Fat
- 14g Carbs
- 1g Sugar
- 8g Fiber
- 2g Protein
The 647 White Bread is one of my personal favorite weight loss friendly bread options on the list.
It looks like, feels like, and tastes like "real bread". My only knock on it is that it's a little - tiny bit smaller - than a slice of white bread. But, for just 40 calories a slice, it's an easy thing to look past.
Worth mentioning is that 647 also makes hot dog buns, bagels, English muffins, and sandwich rolls that are all calorie conscious choices. So, they offer a wide array of bread products that will support your weight loss goals.
5. D'Italiano Reduced Calorie Italian Bread
Nutritional info per slice (22g):
- 40 Calories
- .5g Fat
- 9g Carbs
- 0g Sugar
- 3g Fiber
- 2g Protein
This was the bread I grew up on. So, a few years ago, when they decided to make this low-calorie version, I was ecstatic.
Needless to say, it has been my go-to weight loss bread option ever since. I think it's the absolute closest option on the list to the real deal - yep, even slightly better than the 647 stuff.
View this post on Instagram
6. Arnold Keto Bread
Nutritional info per slice (28g):
- 40 Calories
- 1.5g Fat
- 10g Carbs
- 0g Sugar
- 8g Fiber
- 5g Protein
Rounding out the 40-calorie bread options on the list is Arnold's Keto Bread.
While this one isn't my personal favorite, a lot of people do love it. My big knock on it is that it is a little chewier than some of the other 40 calorie choices above, and it's almost so tough to eat that it's distracting.
However, if this is the only low calorie option you can find in your area, it will suffice.
You can grab a loaf here.
6. Hero Classic White Bread
Nutritional info per slice (30g):
- 45 Calories
- 2g Fat
- 11g Carbs
- 0g Sugar
- 11g Fiber
- 5g Protein
Another great low calorie bread option that tastes exactly like the regular stuff is Hero bread.
Hero white bread is made with simple, clean ingredients and no added high fructose corn syrup, sugar, or artificial additives. In addition to their white bread, Hero makes great seeded bread, burger buns, and hot dog buns that are also low in calories and well worth checking out.
You can grab a loaf here.
7. Alma Hand Made Whole Grain Bread
Nutritional info per slice (20g):
- 50 Calories
- 1g Fat
- 7g Carbs
- 3.5g Sugar
- 1g Fiber
- 3.5g Protein
Alma's breads aren't just low calorie and low carb, but also low on the glycemic index too. This basically means they won't spike your blood sugar levels as quickly and can help you feel much fuller for longer.
One slice has about half the typical calorie content as regular whole wheat bread, while having the same rich taste.
They also make traditional, multi-seed, and sourdough bread options you can check out.
You can grab a loaf here.
9. Joseph's Lavash Bread
Nutritional Info per ½ flatbread (32g):
- 60 Calories
- 1.5g Fat
- 8g Carbs
- 0g Sugar
- 2g Fiber
- 6g Protein
If you haven't heard of lavash bread before, it's a thin and tender baked flatbread that's amazing for wraps, mini-pizzas, or as a vehicle for stews and dips. One of my favorite things to do with it is make low calorie cereal out of it...check that recipe out below!
Joseph's whole wheat flatbreads are boosted with flax and oats for added nutritional value and an unbeatable texture. These flatbreads are pretty hefty, and even half of one makes enough for a decently filling wrap.
You can grab a bag of the wraps here.
10. Wonderslim Protein Brown Bread
Nutritional Info per slice (23g):
- 60 Calories
- 3g Fat
- 5g Carbs
- 0g Sugar
- 3g Fiber
- 5g Protein
Made with a combination of whole grain flour, nutritious seeds, and a protein blend, Wonderslim bread is a high-powered version of classic brown bread. It's perfect for making savory open-faced sandwiches, and is especially good with your favorite bagel toppings.
If you want some ideas on what to pair it with, I highly recommend checking out my list of the best breakfast foods for weight loss.
You can grab a box here.
10. Mission Carb Balance Flour Tortillas
Nutritional Info per tortilla (43g):
- 70 Calories
- 3g Fat
- 19g Carbs
- 0g Sugar
- 15g Fiber
- 5g Protein
What I love about these Mission soft flour tortillas is that they're hefty and filling without having a ton of calories.
One tortilla is big enough to make a burrito, personal tortilla pizzas - you can see how I make these here - or hearty wrap. It's also packed with 15 grams of fiber to promote smooth digestion, gut health, and help you feel satiated until your next meal.
You can grab a bag here.
11. Carbonaut White Bread
Nutritional Info per slice (34g):
- 80 Calories
- 3.5g Fat
- 9g Carbs
- 0g Sugar
- 7g Fiber
- 7g Protein
The first gluten-free sandwich bread on this list, Carbonaut brings soft and sweet white bread goodness that anyone can enjoy.
It's totally free of wheat flour or other gluten-containing ingredients and is made with tapioca, potato starch, psyllium, and pea protein.
This sandwich bread is naturally low in calories too, and boasts an impressive 7 grams of plant-protein per serving.
You can grab a loaf - or five - here.
12. Food for Life Ezekiel 4:9 Sprouted Grain Bread
Nutritional Info per slice (34g):
- 80 Calories
- 0.5g Fat
- 15g Carbs
- 0g Sugar
- 3g Fiber
- 5g Protein
This Ezekiel bread from Food for Life is one of my favorites on the list. Sprouted grain breads are an even healthier option than regular whole grain bread, as sprouting makes the grains easier to digest and increases their bioavailable nutrients.
It's also made with a blend of sprouted grain flours, so this bread includes even a wider range of nutrients and amino acids than most sprouted breads.
Food For Life also offers a wide variety of different versions of sprouted grain breads. They have one that's low in sodium, a sesame loaf, a flax loaf, and a 7 sprouted grain version, and all of them are low in calories and good for weight loss.
You can grab a loaf here.
13. Orowheat Whole Grains Double Fiber Bread
Nutritional Info per slice (38g):
- 80 Calories
- 1.5g Fat
- 19g Carbs
- 2g Sugar
- 4g Fiber
- 4g Protein
This Orowheat bread has double the fiber of regular whole-grain bread while maintaining the same taste and texture.
It's a classic option for making tasty sandwiches, and it's great toasted or straight out of the package.
14. Silver Hills The Big 16 Bread
Nutritional Info per slice (36g):
- 90 Calories
- 1g Fat
- 18g Carbs
- 2g Sugar
- 3g Fiber
- 5g Protein
The "Big 16" stands for the sixteen seeds and grains added to this low fat bread. In addition to all that whole food goodness, this bread is also made with sprouted grains for extra nutrition and packs 6 grams of filling plant-based fiber per slice.
You can grab some loaves here.
15. Angelic Bakehouse Sprouted Whole Grain Bread
Nutritional Info per slice (36g):
- 90 Calories
- 1g Fat
- 17g Carbs
- 2g Sugar
- 4g Fiber
- 6g Protein
Another great sprouted bread option, Angelic Bakehouse's bread is made with a mix of sprouted whole grains and whole wheat flour, plus a touch of brown sugar to give it that sweet and malty flavor that's just so, so addictive.
Don't miss out on their sprouted wheat and sprouted rye breads too, which are similarly low in calories.
You can grab a loaf here.
16. Toufayan Bakeries Smart Pockets
Nutritional Info per pocket (35g):
- 90 Calories
- 1g Fat
- 17g Carbs
- 1g Sugar
- 0g Fiber
- 4g Protein
These smart pockets are the ultimate hack for quick, easy, and delicious lunches or snacks that won't pile on the calories.
They're the perfect size and shape for stuffing with all your favorite sandwich fillings, then all you have to do is toast them for a couple of minutes or enjoy them right away.
You can grab a bag here.
More Weight Loss Food Lists
If you liked this list of the best bread for weight loss, you'll probably like some of my other posts that are similar to it.
Give one of these a look next:
Leave a Reply