Nutrition Boomerang

brown bread vs white bread: which is healthier?


The tussle between the brown and white continues and this time it is all about bread. Bread is the most commonly used bakery item and you can find it almost in every house. Let it be sandwiches, bread pizzas, bread omelette, toast, bread butter, etc. This highly accessible and cheap option is your way to go. So, this is highly important to know about them, let’s start : Brown bread vs White bread

It is true that whole wheat stuff is always better than processed ones and has many nutritional values. But, the trap of “ 100% whole wheat” on the front label can make you pick the wrong one, but knowing what to look for can prevent you from falling victim to clever product marketing. Let’s go beyond the front labels and take a reality check.

  1. LOVE THE WAY THEY LOOK: The physical appearance can fool someone very easily, and the risk increases when they are topped with clever front claims. All types of bread are made from wheat flour. Wheat grain has three sections: the husk or bran layer, the core or endosperm, and the rest of the wheat grain that incorporates germ. White bread is highly processed and mainly contains starch, and lacks most of the nutrients that are found in brown bread. The brown color doesn’t make the brown bread healthier if the ingredients used aren’t healthy.
  2. LOTS OF PROTEIN: Protein is an important building block of bones, muscles, cartilage, skin, and blood. A diet rich in protein can help one to build a lean muscle mass and maintain a healthy weight. Brown bread has a good amount of protein as compared to white bread. In this case, brown bread has 9.6 g of protein, and white has 7.7 g. The difference between the two isn’t that much but ingredients are the king here. So, go through the ingredient list properly and choose accordingly.
  3. CARBS CAN BE YOUR BESTFRIEND TOO: Carbohydrates are the body’s source of energy and preferred by athletes as an instant source of energy. Brown bread has about 47 g of carbohydrates whereas white bread has 51 g. So, the one who refers a low carb diet can opt for brown bread, mostly the people following a low carb high-fat diet(keto-diet). One can choose according to their carb preferences.
  4. HEALTHY FATS ARE ALL YOU NEED: Fat doesn’t make you fat and can be your diet companion(without harming your healthy weight). Fats are essential for cell growth and help the body to absorb some nutrients and produce important hormones too. It helps in keeping the body warm as well. This makes them the essential part of our diet, brown bread has 2.39 g and white bread has around 2.3 g. The difference between the two isn’t that much, but the healthier version comes from the brown bread. Choose healthy fats and keep the calorie intake in check.
  5. NO ADDED SUGAR, YOU’RE SWEET ENOUGH: It’s not the sugar that makes you gain weight, it’s the extra calories you take. Naturally occurring sugar is far better than the added sugar which can cause different health problems. Brown sugar has around 3.66 g and white sugar has 3.2 g. The added sugar in both of them can create health issues.
  6. KNOW YOUR FIBER: Fiber helps in maintaining a healthy weight and has so many health benefits. It helps in lowering cholesterol and controlling blood sugar levels also. In the case of brown bread, fiber content is about 6.4 g and fiber isn’t mentioned in the nutritional information of white bread.


The battle among the two continues and you cannot just blindly trust any product without going through the ingredient list. There are fancy front labels like “100 % whole wheat”, “no added sugar”, “multigrain”, “whole wheat”, etc used by the marketing industry to promote their healthy stuff ( which is not necessarily healthy).

Read the ingredients carefully and choose the one with the least ingredients. Longer list with complex names sometimes hide the harmful products that should be avoided. More complex the list gets, the more the truth it hides. Carefully examine the list and then choose that item. Brown bread has benefits of whole wheat (if added ), which makes them superior over the white.

The brown bread considered here has soya flour and oat flour, which also has some health benefits. This way you can examine the quality of your bread and then choose. Be patient and go through the ingredient list. Front labels aren’t always true, there’s a reality hidden in the list of ingredients. The same goes for the multigrain bread as well and the bread topped with sesame seeds. Topping them with sesame seeds can’t make them healthier if the ingredients used aren’t healthy.




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  • Reply
    February 3, 2021 at 6:51 pm

    I m in love with brown bread and even i use the same for making bread pulao and it tastes awesome. For sandwich white bread is always my favorite

  • Reply
    February 3, 2021 at 6:59 pm

    brown breads are a good choice for me and even can be used for making of bread pulao. But as per me if you wish to make tasty sandwich white bread is always the right choice.

  • Reply
    Sweety Joshi
    February 6, 2021 at 1:53 pm

    Hello Vandana!!
    This is very detailed and informative article after paneer vs Tofu! I like your all articles. I never eat brown bread coz in my area no one sells brown bread so I prefer normal white bread. Thanks for this article.
    ~ Sweety Joshi.

  • Reply
    Richa Nimeshwari
    February 6, 2021 at 5:36 pm

    This is very good article. You have explained everything very well. For me white bread and brown bread are almost same. Both are bakery products. So I prefer not to have it on regular basis.

  • Reply
    Kiwi Tandon
    February 6, 2021 at 9:17 pm

    I go for brown breads mostly but for bread rollls white bread 😜 nice post as always … got to know the good points

    • Reply
      Kirti Sharma
      February 7, 2021 at 9:47 pm

      I always prefer brown bread 🙂 but I really like this blog 💗 really so well explained 👍

  • Reply
    February 7, 2021 at 5:24 pm

    I go for multi-grain mostly.. otherwise I always check ingredients before purchase. Some time I buy white bread too.. thanks for your wonderful content Vandana..

  • Reply
    February 7, 2021 at 11:05 pm

    I had no idea both the bread are made from wheat. really informative blog. Loved it.

  • Reply
    Suzan Khoja
    February 8, 2021 at 1:08 pm

    This blog is so helpful and educating. I am glad I got to read it. I am feeling a little hungry after reading it though🤣🤣. Great post🤗🤗💖.

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