In this article
- Ten high fiber bread contenders, slice by slice
- What a sandwich actually gets you
- How keto loaves reach 8 grams
- The best fiber bread and the rest, loaf by loaf
- Protein and sodium alongside the fiber
- Two seeded bread myths
- Fiber per 100 calories
- One lunch, two loaves
- Reading the bag in ten seconds
- The catch with the highest fiber slice
- High fiber bread: questions people ask
- Sources
Most people picture the best high fiber bread as dark, dense and packed with seeds. The loaf that topped our comparison is pale and light: Oroweat Keto gives 8 grams of fiber in a 28 gram slice.
Among whole grain breads, Dave’s Killer Bread Powerseed leads at 6 grams. Plenty of familiar loaves, including some with whole grains or seeds right on the bag, stop at 1 to 3 grams.
Ten high fiber bread contenders, slice by slice
These figures are the labels companies submitted to USDA FoodData Central between 2017 and 2024. Slice weights vary a lot, so the table lists them.
| Bread (one serving) | Calories | Fiber (% DV) | Protein | Sugar | Sodium |
|---|---|---|---|---|---|
| Oroweat Keto (1 slice, 28 g) | 60 | 8 g (29%) | 4 g | 0 g | 150 mg |
| Dave’s Killer Bread Powerseed (1 slice, 45 g) | 110 | 6 g (21%) | 5 g | 2 g | 150 mg |
| Dave’s Killer Bread 21 Whole Grains and Seeds (1 slice, 45 g) | 120 | 5 g (18%) | 5 g | 5 g | 180 mg |
| Base Culture Original Keto (1 slice, 32 g) | 110 | 4 g (14%) | 4 g | 0 g | 180 mg |
| Sara Lee Delightful Wheat (2 slices, 44 g) | 90 | 3 g (11%) | 5 g | 2 g | 170 mg |
| Ozark Natural Breads Sprouted Ezekiel (1 slice, 40 g) | 90 | 3 g (11%) | 6 g | 1 g | 55 mg |
| Pepperidge Farm Whole Grain 15 Grain (1 slice, 43 g) | 120 | 3 g (11%) | 5 g | 4 g | 150 mg |
| Oroweat 17 Grains and Seeds (1 slice, 48 g) | 130 | 3 g (11%) | 6 g | 3 g | 250 mg |
| Dave’s Killer Bread White Bread (1 slice, 40 g) | 110 | 2 g (7%) | 3 g | 2 g | 190 mg |
| Nature’s Own 100% Whole Wheat (1 slice, 25 g) | 50 | 1 g (4%) | 4 g | 0 g | 125 mg |
The FDA’s Daily Value for fiber is 28 grams, and 20% DV or more per serving counts as high. Only Oroweat Keto and Powerseed clear that bar in a single slice.
The Powerseed record dates from 2017, the oldest on our list, so check the current bag. Formulas for popular loaves change more often than people expect.
What a sandwich actually gets you
Nobody eats one slice of sandwich bread. Doubling each serving shows the real spread:
- Oroweat Keto: 16 grams for 120 calories
- Dave’s Killer Bread Powerseed: 12 grams for 220 calories
- Dave’s Killer Bread 21 Whole Grains: 10 grams for 240 calories
- Pepperidge Farm 15 Grain or Oroweat 17 Grains: 6 grams for 240 to 260 calories
- Dave’s Killer Bread White: 4 grams for 220 calories
- Nature’s Own 100% Whole Wheat: 2 grams for 100 calories
Two slices of Powerseed cover about 43% of the Daily Value before any filling goes in. Two slices of Nature’s Own cover about 7%, largely because each slice weighs only 25 grams.
The middle of the pack still matters. Six grams from two slices of Pepperidge Farm 15 Grain is half again what two slices of Dave’s Killer Bread White give, for a similar calorie count.
How keto loaves reach 8 grams
Oroweat Keto doesn’t get its fiber from whole grains. Its first ingredients are water, modified wheat starch, wheat protein isolate, oat fiber, sunflower flour and soluble corn fiber.
That’s fiber added on purpose, in concentrated form. Harvard’s Nutrition Source describes these as isolated fibers, taken from plants and added to foods or supplements.
Base Culture takes a different route to 4 grams. Its slice is built on eggs, almond butter, golden flaxseed meal and psyllium husk, a fiber the FDA has long accepted on the Nutrition Facts label.
Comparing keto loaves, sprouted breads and low carb wraps side by side? Our comparison charts break down fiber, protein and calories for popular picks.
The best fiber bread and the rest, loaf by loaf
Dave’s Killer Bread Powerseed
Organic whole wheat leads the list, followed by a seed mix, fruit juices for sweetness and oat fiber. The result is 6 grams of fiber and 5 grams of protein in a 45 gram slice, with just 2 grams of sugar.
Dave’s Killer Bread 21 Whole Grains and Seeds
Also built on organic whole wheat, with oat fiber and a 21 grain and seed mix. It gives 5 grams of fiber but more sugar, 5 grams, with dried cane syrup fourth on the list.
Pepperidge Farm 15 Grain and Oroweat 17 Grains
Both start with whole wheat flour and add sunflower seeds, wheat berries or cracked grains. Each lands at 3 grams of fiber, and Oroweat carries 250 mg of sodium, the most of any loaf here.
Sara Lee Delightful Wheat
Enriched wheat flour comes first, but cellulose fiber and wheat bran help two thin slices reach 3 grams for 90 calories. It suits anyone counting calories more than grains.
Sprouted Ezekiel style bread
Sprouted wheat berries come first, followed by sprouted spelt, barley, lentils and soybeans. That mix gives 3 grams of fiber and 6 grams of protein for 90 calories, with almost no sugar. Its 55 mg of sodium is also the lowest of any loaf we checked.
Nature’s Own 100% Whole Wheat
Whole wheat flour leads this loaf, yet the record lists only 1 gram of fiber per slice. The slice is small at 25 grams and sweetened with maltitol instead of sugar, so two slices make a light 100 calorie base.
Protein and sodium alongside the fiber
Fiber isn’t the only number that changes from loaf to loaf. Protein runs from 3 grams in Dave’s Killer Bread White to 6 grams in the sprouted loaf and Oroweat 17 Grains.
Sodium spreads even wider. The sprouted loaf lists 55 mg per slice, while Oroweat 17 Grains lists 250 mg, about 11% of the 2,300 mg Daily Value in one slice.
Two slices of Oroweat 17 Grains put 500 mg of sodium on your plate before any deli meat or cheese. If you make sandwiches daily, Powerseed’s 150 mg per slice is easier to work with.
Two seeded bread myths
Myth: More grains on the bag means more fiber. Fact: Oroweat 17 Grains and Seeds gives 3 grams per slice, half of Powerseed, and the 15 grain Pepperidge Farm loaf gives the same 3 grams.
Myth: Sprouted bread is the fiber champion. Fact: The sprouted Ezekiel style loaf in our table gives 3 grams, tied with Pepperidge Farm. Its real strengths are 6 grams of protein and only 55 mg of sodium per slice.
Fiber per 100 calories
A per calorie view takes slice size out of the picture:
- Oroweat Keto: about 13.3 grams
- Dave’s Killer Bread Powerseed: about 5.5 grams
- Dave’s Killer Bread 21 Whole Grains: about 4.2 grams
- Base Culture Original Keto: about 3.6 grams
- Sara Lee Delightful Wheat and Sprouted Ezekiel: about 3.3 grams
- Pepperidge Farm 15 Grain: about 2.5 grams
- Oroweat 17 Grains: about 2.3 grams
- Nature’s Own 100% Whole Wheat: about 2.0 grams
- Dave’s Killer Bread White: about 1.8 grams
Even Dave’s Killer Bread White, made partly with an ancient grains flour blend, gives only 2 grams per slice. White and whole wheat loaves from the same brand can differ by threefold.
One lunch, two loaves
Say you make the same turkey sandwich every weekday. On two slices of Dave’s Killer Bread White, the bread gives 4 grams of fiber.
Swap to Powerseed and the bread alone jumps to 12 grams, an extra 8 grams a day at the same 220 calories. Over a five day work week, that’s 40 more grams of fiber from one change in your cart.
Want sandwich and toast ideas that stack even more fiber on top of the bread? Our recipe eBooks are full of quick high fiber lunches.
Reading the bag in ten seconds
Check fiber per slice first, then glance at the slice weight. A 25 gram slice and a 48 gram slice aren’t the same serving, even if both say “1 slice.”
Next, scan the first ingredient. Whole wheat or another whole grain listed first is a good sign, while enriched flour first usually means fiber was added back in other forms, like Sara Lee’s cellulose fiber.
Finally, look at sugar. Dave’s Killer Bread 21 Whole Grains lists 5 grams per slice against 2 for Powerseed, so two sandwiches a day on the first loaf add 12 more grams of sugar than the second.
Not sure how many grams your day should add up to? Our fiber calculator works out a personal target in seconds.
The catch with the highest fiber slice
Oroweat Keto wins on fiber by a mile, but its fiber comes from isolated sources like oat fiber and soluble corn fiber, not whole grains. Harvard names whole grains among the great sources of fiber, and a keto slice doesn’t bring them.
If whole grains matter to you, Powerseed or 21 Whole Grains give you both. If fiber per calorie is the goal, the keto loaf is hard to beat, and since Harvard advises raising fiber gradually, start with one slice before making it a sandwich.
High fiber bread: questions people ask
Which bread has the most fiber?
In our comparison, Oroweat Keto had the most, with 8 grams per 28 gram slice. Among whole grain breads, Dave’s Killer Bread Powerseed led with 6 grams per slice.
Is Dave’s Killer Bread high in fiber?
Some loaves are. Powerseed gives 6 grams per slice and 21 Whole Grains and Seeds gives 5, while Dave’s Killer Bread White gives 2.
Is Ezekiel bread high in fiber?
It’s moderate. The sprouted Ezekiel style loaf we checked gives 3 grams of fiber per 40 gram slice, along with 6 grams of protein.
Does whole grain bread always have more fiber?
No. Nature’s Own 100% Whole Wheat lists 1 gram per 25 gram slice, while Sara Lee Delightful Wheat, made with enriched flour plus added fiber, gives 3 grams per two slices.
Is seeded bread higher in fiber?
Not always. Oroweat 17 Grains and Seeds gives 3 grams per slice, while Powerseed, another seeded loaf, gives 6.
Is keto bread healthy?
It can be a useful high fiber choice, with Oroweat Keto giving 8 grams for 60 calories. Its fiber comes from added sources like oat fiber rather than whole grains.
How much fiber should a good bread have?
Look for at least 3 grams per slice, and 5 grams or more if bread is a main fiber source for you. Two slices at 5 grams each cover over a third of the 28 gram Daily Value.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Oroweat Keto Superior Bread (2425906); Dave’s Killer Bread Powerseed (2490632); Dave’s Killer Bread 21 Whole Grains and Seeds (2674263); Base Culture Original Keto Bread (2469097); Sara Lee Delightful Wheat (2127526); Ozark Natural Breads Sprouted Ezekiel (2455270); Pepperidge Farm Whole Grain 15 Grain (2720359); Oroweat 17 Grains & Seeds (2430367); Dave’s Killer Bread White Bread (2674266); Nature’s Own 100% Whole Wheat (2634131).” FoodData Central. 2017 to 2024. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
