A guide to choosing the best bread for your budget

A key player in cheese toasties, eggs and soldiers, crouton-topped salads and even desserts, bread is a versatile kitchen staple we can't get enough of.

But with so much choice it can be difficult to know which loaf to buy.

Whether you're concerned about health or want to up your sandwich game, our experts have the answers.

We're often warned about the dangers of eating ultra-processed foods (UPFs), and most of the pre-packaged sliced bread in the supermarket is exactly that.

That's because, "They often contain additives and preservatives, as well as artificial colours, added during production," says registered dietitian Reema Pillai, external.

That being said, it's important not to demonise bread, say experts, as it can still contain key nutrients.

"Ideally, we want to reduce our intake of UPFs, so if you eat bread often, it is worth considering a better quality, less-processed loaf."

This doesn't mean you need to switch to expensive artisan loaves, though. Just look for breads which have as few ingredients as possible.

"The shorter the ingredients list, the better. Typically, a good quality wholemeal bread will contain wholemeal wheat flour, yeast and salt and typically nothing else, except some seeds," explains Pillai.

"Similarly, sourdough contains wheat flour, water and salt, and perhaps rye flour. If possible, avoid breads that have added oils, sugars or syrups, preservatives, or artificial additives."

Another option is to look at loaves in the supermarket's in-house bakery. These are similarly priced to pre-packaged brands but usually have fewer preservatives (still check the ingredient list though).

"Even on a tight budget, you can buy good quality wholegrain breads with minimal ingredients," says Pillai.

If the first ingredient on the label is wholegrain or whole wheat flour, it's probably one of the more nutritious kinds.

"A good quality bread can be a rich source of fibre, complex carbohydrates and B-vitamins," explains nutritionist Jenna Hope, external.

"Fibre plays a vital role in supporting optimal bowel movements and nourishing the beneficial bacteria in the gut," she says.

What's more, the complex carbohydrates and B-vitamins found in a decent loaf are great for keeping energy levels solid.

"Different types of breads are associated with different health benefits. For example, wholegrain bread with seeds will be higher in fibre and have healthier fats than white bread."

Sourdough is easier to digest than other types of bread, thought to be gut-friendly and contains nutrients that are more easily absorbed by the body, thanks to its slow fermentation.

Be careful when shopping though, as 'sourfaux' breads are common. These might have a similar look and flavour, but don't go through the same long fermentation process, and often carry additives.

"Always check the fibre content for the loaf," adds Pillai. "Ideally, 100g of the bread should contain at least 6g of fibre. Even better if this is over 8g of fibre per 100g.

"Rye breads and pumpernickel breads have a lower glycaemic index compared to white bread," adds Pillai, "meaning they take longer to digest and lead to a smaller rises in blood sugar levels.

"Look for one that includes 'dark rye flour' to ensure it is wholegrain. Other types of rye bread made from white rye flour or light rye flour aren't wholegrains."

While white bread isn't the most nutritious option, it still has its place in a balanced diet, says Hope.

"White bread has fewer health benefits but can be useful in a pre-workout meal. Since white bread is lower in fibre, the carbohydrates are released far more quickly so can provide a faster release of energy."

Some white breads use fortified flours too, with extra nutrients added like B vitamins and iron, Pillai reminds us.

"As a snack at any time of day, toast unites all taste buds. It's quick to make and easy to eat and the best bit has to be that everyone can choose their favourite topping," says artisan baker Catherine Connor Cooper.

But what kind of bread toasts the best?

Pastry chef Neil Dunlop says, "For toast, I would always go with a thick sliced white or brown."

If you're thinking about topping your toast with something substantial – like meat, eggs, beans or veg – sourdough could be your best option, thanks to its sturdy structure and bold flavour.

"Garlic mushrooms on sourdough toast with spinach and tomatoes and a side of scrambled eggs, is my favourite bread-based dish. It's a classic but nutritious and delicious," says Hope.

This is all about personal preference say the experts.

"For me, it depends on the filling of the sandwich," says Dunlop. "If you're making a sandwich with wet filling like pulled pork, I'd use a bread which is sturdier and soaks up the liquid while still giving support.

"But for a basic ham sandwich I would use a soft white or brown sliced loaf."

For Cooper, a seeded option appeals more. "You can't beat a wholegrain. A malted barley or spelt loaf give stunning textures.

"It's about giving as much importance to the loaf as you do the fillings. You need a slice with a soft, light and chewable bite, and flavours that enhance rather than take over."

Originally published September 2024, updated March 2026.

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