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20 foods graded

Breads Tier List

Whole versus refined, scored on fiber and wholeness. Sourdough gets no mystique bonus — just the numbers.

SS tier · 2 foods

Ezekiel 4:9 Bread

Sprouted grains, dense and serious.

237 kcal10.5g protein#1

Corn Tortilla

Nixtamalized corn — whole-grain flatbread.

218 kcal5.7g protein#2

AA tier · 4 foods

Pumpernickel

Dark rye with real whole-grain cred.

25 kcal8.7g protein#3

Multigrain Bread

Grains, plural — some of them whole.

265 kcal13.4g protein#4

Whole Wheat Bread

A legitimate fiber vehicle — 7g per 100g — if it's actually whole grain.

247 kcal13g protein#5

Rye Bread

Denser, darker, more fiber than white bread — the deli upgrade.

259 kcal9g protein#6

BB tier · 6 foods

Baguette

Crusty, chewy, gone stale by dinner.

272 kcal10.8g protein#7

Dinner Roll

The basket filler.

31 kcal10.9g protein#8

Pita (White)

The pocket that holds your lunch together.

275 kcal9.1g protein#9

White Bread

Enriched flour doing its best impression of nutrition.

265 kcal9g protein#10

Bagel (Plain)

270 calories of mostly refined flour. The cream cheese isn't helping either.

27 kcal10g protein#11

Croissant (Butter)

Butter laminated into 81 layers of regret.

406 kcal8.2g protein#12

CC tier · 5 foods

Soft Pretzel

Chewy, salty, mall-food nostalgia.

338 kcal8.2g protein#13

Sourdough (Sliced Loaf)

Tangy, chewy, and still white flour.

244 kcal11.1g protein#14

Brioche

Bread that wishes it were cake.

258 kcal7.7g protein#15

Cornbread

Southern staple, secretly cake.

33 kcal6.6g protein#16

Focaccia

Olive oil bread with dimples.

25 kcal7.1g protein#17

DD tier · 3 foods

Ciabatta

Open crumb, olive-oil attitude.

228 kcal8.8g protein#18

Naan (Stonefire)

Tandoor-blistered flatbread.

302 kcal7.9g protein#19

Tortilla (Flour)

The burrito's soft infrastructure.

31 kcal8.2g protein#20

How the grading works: scored per 100 calories on fixed benchmarks, weighted, ranked. Read the full methodology — the formula is published, argue with it.

Questions

How are breads scored?

Every food is scored 0–100 per 100 calories across five factors (protein, fiber, micronutrients and more depending on the category), combined with fixed weights, then ranked. The top 10% of the board earn S tier. Full methodology.

What is the healthiest bread?

By our numbers: Ezekiel 4:9 Bread — S tier, 65/100. See its full breakdown.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.