What's in Your Gluten Free Bread?

This morning I was prepping for my Tuesday article on healthy gluten free breakfast sandwiches. I make multiple variations of the same egg white breakfast sandwich almost every weekend and had decided to write about it. While I was writing down the nutritional information for the different components of the sandwich, I noticed one really glaring thing... The healthiest gluten free breads I've found so far still have a lot more fat and calories than the bread I used to eat pre-celiac. I decided to post-pone my breakfast sandwich article for one about the nutritional differences in my favorite gluten free breads. Which one do you think will come out on top?


My favorite gluten free breads in alphabetical order:


Canyon Bakehouse - San Juan Seven Grain
{Buy it on Amazon.com}

Serving: 2 Slices
Calories: 180
Fat: 2 g
Sodium: 200 mg
Carbs: 36 g
Fiber: 4g
Protein: 4g
Comments:
I love this bread, it is my current favorite. It's hearty like a whole grain bread should be and has great texture and flavor. Also, it holds its own when packed as a sandwich for a road trip or a day hike. Nutritionally, it's not too shabby and it can be eaten without having to be toasted!

Rudi's  - Multigrain

Serving: 2 Slices
Calories: 180
Fat: 4 g
Sodium: 270 mg 
Carbs: 34 g
Fiber: 2 g
Protein: 2 g
Comments:
This bread is my favorite weekend treat. It has a rich taste to it without having much more fat and it holds up pretty well once toasted or slightly microwaved. It can be found in specialty/ health food stores like Wholefoods as well as conventional stores like Market Basket in Oxford, Mass. It sells for around $5/ loaf. Check their website for a $1 coupon.









Udi's - Whole Grain
{Buy it on Amazon.com}

Serving: 2 Slices
Calories: 180
Fat: 4.5 g
Sodium: 300 mg 
Carbs: 27 g
Fiber: 1 g
Protein: 4 g
Comments:
This is one of my everyday sandwich bread & toast breads. It's light and airy without being too crumbly and can hold its own as a sandwich. It has good flavor and texture for a gluten free bread and can be found in both conventional and specialty stores for around $5/ loaf. Check their website for a $1 coupon.








The winner is.... Canyon Bakehouse - San Juan Seven Grain. Each bread serving is 180 calories, putting them on equal footing. However, San Juan Seven grain slides into first place with a significantly lower sodium content, half the fat of both Rudi's & Udi's as well as the highest protein to fiber ratio. 



Other Comparisons:


Kinnikinnick - Many Wonder Multigrain Rice Bread

Serving: 2 Slices

Calories: 180

Fat: 9 g

Sodium: 560 mg 

Carbs: 32 g

Fiber: 4 g

Protein: 4 g

Comments:

Kinnikinnick used to be my preferred gluten free bread a few years ago until I realized the fat content was through the roof. The texture leaves a lot to be desired and the nutritional values can't compete with the other breads. Even if it does have the most fiber, the 9 g of fat and super high sodium content knock it out of the running.

Glutino - Genius by Glutino Multigrain Sandwich Bread

Serving: 2 Slices

Calories: 160

Fat: 7 g

Sodium: 220 mg 

Carbs: 20 g

Fiber: less than 1 g

Protein: 4 g

Comments:

I have never tried this particular version of Glutino Bread. I have, however, tried their sandwich bread that is made with corn flour and was wholely unimpressed. Reasons why I would want to try this product - it's lower calorie and lower in carbs while still maintaining 4g of protein. Reasons why I wouldn't want to try this product - a whopping 7 grams of fat and next to no fiber. It's up to you what's important, but I need fiber in my diet... sorry Glutino.












What's your favorite gluten free multigrain bread?