Sprouted Grain Bread or Whole Grain Bread?

By Ted

2798-sprouted-grains.jpgSo the last couple trips to the grocery store I’ve bought sprouted bread instead of the normal whole grain bread I usually buy.

Sprouted grain bread seems like it’s gaining popularity, but I wanted to see if it’s really more nutritious than breads made from dormant grain.Personally, I found both varieties of the sprouted grain bread I purchased to be a little dry and chewy for my liking, but the bag tells me that sprouted bread is a “miracle” and that it contains more nutrients than standard whole grain bread.

Well, I’m not sure if I would call any bread a miracle, but I can easily compare it nutritionally to non-sprouted grain bread.

Sprouted Grain Bread Nutrition

(Ezekiel 4:9 Sesame) Serving size: 1 slice (34g)

Calories: 80 Protein: 4g Niacin: 6% DV
Fat: 0.5g Potassium: 75mg Zinc: 4% DV
Sodium: 80mg Thiamine: 8% DV Iron: 4% DV
Carbs: 14g Phosphorous: 8% DV B6: 4% DV
Sugar: 0g Riboflavin: 2% DV
Fiber: 3g Magnesium: 6% DV

Ingredients: Organic Sprouted Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Rye, Organic Sprouted Barley, Organic Sprouted Oats, Organic Sprouted Millet, Organic Sprouted Corn, Organic Sprouted Brown Rice, Fresh Yeast, Organic Wheat Gluten, Sea Salt

Source: Food For Life

Whole Grain Bread Nutrition

(Roman Meal 100% Whole Grain Bread) Serving size: 1 slice (32g)

Calories: 70 Sugars: 2g Riboflavin: 6% DV
Fat: 1g Protein: 3g Niacin: 8% DV
Sodium: 160mg Calcium: 2% DV Folate: 8% DV
Carbohydrates: 14g Iron: 6% DV
Fiber: 2g Thiamine: 10% DV

Ingredients: Whole Wheat Flour, Water, Whole Wheat, Vital Wheat Gluten, Brown Sugar, Whole Rye, Yeast, Honey, Molasses, Soybean Oil, Salt, Cultured Wheat Flour, Yeast Nutrients (Ammonium Sulfate, Monocalcium Phosphate), Dough Conditioners (Malted Barley Flour, Calcium Sulfate, Enzymes), Niacin, Ferrous Sulfate (Iron), Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), and Folic Acid, Soy Lecithin.

Source: Schwebels

The Verdict

I know there are probably healthier whole grain breads out there, but comparing these two popular brands, it’s easy to see which one is the better choice. Not only does the sprouted bread fair better nutritionally, but ingredient wise it is much healthier. The whole grain bread contains three types of added sugar and has to artificially add many of the nutrients. Sprouted bread also is a complete protein source because of the combination of grains and legumes used.

Miracle or not, I think I will continue to buy sprouted bread even though it tends to be less moist than I prefer.

Have you tried sprouted bread? What do you think of it?


  1. Sandra

    I am new to this board and with all that I am seeing here on all the different foods, are this food more expensive?

  2. dmoffett

    Before you butter up the next piece of bread you should read the book “Wheat Belly” by Dr. William Davis.
    I’ve lost 143 pounds in the past 20 months. Avoiding wheat is a must in weight loss and for better health.

  3. sienasmama

    The sprouted stuff is pretty much all I eat at home. Even my almost-2 year old daughter loves it toasted with almond butter and honey.

  4. Derk Brachmann

    I buy the Ezekiel Sprouted Grain Bread in the Cinnamon Raisin kind and it is very good. And the short ingredient list takes a lot of weight off the mind and waist. Reading ingredient labels before I eat and exercising (P90X) I went from 260 lbs to 176, decided that was kinda thin started eating more protein and lifting heavier and I’m up to 186 and never looked better in my life. All of Ezekiel brand bread is good and solidly healthy, I use the pocket bread to make homemade pizza using Hummus as the sauce. I would recommend it to anyone.

  5. stacey

    There are other great makers of sprouted breads; check with your grocer for local bakeries as well. Where I live (Chicagoland) there is Trader Joe’s brand and also Cybros (a local baker). Both of these brands make delicious, moist breads that I highly recommend!

  6. Trudi

    Daves Killer Bread Sprouted Wheat, all organic, all natural; Not avail everywhere, but check their website at DavesKillerBread.com The BEST bar none!

  7. T. Kallmyer

    Yes Jennifer, because it’s preservative free you have to keep it in the fridge or freezer for extended use. 🙂

  8. tpd

    I prefer the texture of Alavarado Street sprouted breads. Really yummy.

  9. Jennifer

    I tried Ezekiel bread recently. It was dry and the entire thing molded over after a week. I can deal with the dryness by toasting, I guess, but has anyone else had any issues with this? Am I supposed to store it differently?

  10. NOel

    If you can find it in your local market,
    the Alvarado STreet Bakery has a line of
    excellent products made with sprouted grain.

    It does have a different texture than regular
    whole grain bread, but I prefer a drier texture,
    I don’t like breads that are too moist.

    They have a flaxseed bread that is outstanding.

  11. T. Kallmyer

    $6 wow, it’s no where near that expensive here…. Trader Joe’s also makes one that’s similar if you have that store in your area. 🙂

  12. Spectra

    I’ve had the Ezekiel bread before–my mom was on a very salt-restricted diet when I was a kid and Ezekiel bread was the only commercially available type that was low in sodium. I didn’t really care much for the texture, but if you toast it it really isn’t bad. I don’t eat much bread in general, but I’d choose a sprouted grain bread over the whole grain bread as well.

  13. Ryan

    Sprouting is a nutritional win over regular bread, but it still leaves a good portion of the toxins in grains around. Sourdough, with higher phytic acid reduction and bacterial production of lysine to correct the amino acid balance in grains, seems like the best whole-grain choice.

  14. Bonnie

    Ezekial cinnamon raisin bread toasted with a couple of teaspoons of peanut butter is a favorite snack in my household!

  15. Lana

    I also LOVE Ezekial bread. At my grocery store it is often $6 a loaf though! the store bought “whole grain/whole wheat” breads are obviously less healthy than sprouted grain. Just compare ingredients which you have done with one type.
    Ezekial bread is usually a once and a while treat for me. I got a bread maker for my birthday and trust my home made bread a heck of a lot more than the store bought. When I make my own bread I control everything that goes in it and, I use only whole wheat flours.
    One day I will tackled sprouted bread. You just have to let some wheat berries sit in water for like 3 days until they sprout, then you throw them in a blender with some other ingredients and bake.

  16. TS

    I actually switched to Ezekial because my sister said it didn’t contain any sugar (I found whole grain bread too sweet). I agree that it’s less moist, but that’s why I always toast it instead.

  17. Heather

    I LOVE Ezekiel bread… regular or cinnamon raisin. Mmm, mmm!

  18. Ned

    You’ll get used to the texture of sprouted-grain breads. Try some different varieties. My recollection is that the “sesame” was my favorite of the Ezekiel brand.

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