Does Ezekiel bread contain folic acid? Understanding Sprouted Grain Nutrition

October 22, 2025 •

3 min read

A single slice of Ezekiel bread offers notable amounts of fiber and protein, but a key question for many health-conscious consumers is: does Ezekiel bread contain folic acid? The answer lies in its unique composition and preparation, which make it a nutritional powerhouse unlike many conventional breads.

Quick Summary

Ezekiel bread contains naturally occurring folate, a B vitamin, derived from its sprouted grain and legume ingredients. The sprouting process increases nutrient bioavailability, providing a significant nutritional boost, particularly for B vitamins, without the need for synthetic fortification common in other breads.

Key Points

Natural Folate: Ezekiel bread contains natural folate (vitamin B9) from its sprouted grain and legume ingredients, not synthetic folic acid.
Sprouting Process: The germination of grains increases the bioavailability and concentration of B vitamins, including folate.
Flourless Composition: The bread is made from sprouted grains and legumes, not processed flour, which retains more nutrients.
Nutrient Bioavailability: Sprouting reduces anti-nutrients like phytic acid, allowing for better absorption of minerals like iron and zinc.
Superior Nutritional Profile: Compared to conventional bread, Ezekiel offers a more complete protein, higher fiber, and lower glycemic index.
Minimal Processing: The bread is free of added sugars and preservatives, making it a clean-label, nutrient-rich option.
Complete Protein: The combination of grains and legumes provides all nine essential amino acids, making it a complete protein source.

Understanding the Composition of Ezekiel Bread

Ezekiel bread is made by Food for Life and is a flourless bread composed of organic sprouted whole grains and legumes, including wheat, barley, millet, spelt, lentils, and soybeans. This combination provides a complete protein source. Unlike many conventional breads made with flour, Ezekiel bread uses the entire, germinated seed. The sprouting process helps break down starches and anti-nutrients like phytic acid, improving the absorption of vitamins and minerals.

Folic Acid vs. Natural Folate in Bread

Many commercially produced breads are enriched with synthetic folic acid as a public health measure, particularly for preventing neural tube defects. However, Ezekiel bread is not fortified with synthetic folic acid. Instead, it contains naturally occurring folate, which is the natural form of vitamin B9 found in foods like leafy greens, citrus fruits, and legumes. The sprouted grains and legumes in Ezekiel bread are the source of this natural folate. Studies indicate that sprouting can increase the folate content in grains. This provides a natural, bioavailable source of folate instead of a synthetic one.

How Sprouting Boosts B-Vitamins and Minerals

The sprouting process offers several nutritional benefits:

Increased Bioavailability: Sprouting reduces anti-nutrients like phytates, which can hinder the absorption of minerals such as iron and zinc, allowing for better nutrient absorption.
Higher B-Vitamin Content: Research suggests that sprouting increases the content and availability of B vitamins, including folate, niacin, and thiamin.
Improved Digestibility: Sprouting activates enzymes that break down starches and proteins, potentially making the bread easier to digest for some individuals.

Ezekiel Bread vs. Conventional Whole Wheat Bread

Comparing Ezekiel bread to conventional 100% whole wheat bread highlights their nutritional differences:


Feature	Ezekiel Sprouted Grain Bread	Conventional 100% Whole Wheat Bread	Key Difference
Folate Source	Natural folate from sprouted grains and legumes	Often synthetic folic acid from fortification	Source is natural vs. synthetic. Sprouting increases natural folate.
Sprouting Process	Made from germinated, sprouted grains	Made from ground, un-sprouted whole wheat flour	Sprouting increases nutrient bioavailability and digestibility.
Protein	Higher, often a complete protein due to grain and legume mix	Contains protein, but may not be complete without other sources	Ezekiel bread provides a more complete amino acid profile.
Fiber	High, typically around 3g per slice	High, around 3-4g per slice, but source varies	Both are good sources, but Ezekiel's source is varied and sprouted.
Glycemic Index	Lower GI due to sprouting breaking down starches	Higher GI than sprouted, though still lower than white bread	Slower digestion and more stable blood sugar levels with Ezekiel.
Added Sugars	Typically contains zero added sugars	Can contain added sugars to improve taste and texture	Ezekiel is a clean-label product, free from unnecessary additives.

How to Incorporate Ezekiel Bread into Your Diet

Ezekiel bread is a nutrient-dense option often found in the frozen section due to its lack of preservatives. It has a dense texture and nutty flavor, making it good for toasting.

Ways to enjoy it include:

Avocado Toast: Toasted with avocado, sea salt, and red pepper flakes.
Open-faced Sandwiches: Its dense texture supports toppings like hummus or smoked salmon.
Savory French Toast: Provides sustained energy due to its protein and fiber content.

Conclusion: A Naturally Folate-Rich Option

Ezekiel bread contains natural folate, not synthetic folic acid fortification. Its folate content comes from its sprouted grain and legume ingredients, and the sprouting process improves the bioavailability of B-vitamins and minerals. As a nutrient-dense, less-processed choice, Ezekiel bread is a good alternative to conventional whole wheat options, offering fiber, protein, and natural folate. For more on sprouted grains, consult resources like the Whole Grains Council.

Frequently Asked Questions

No, the vitamin B9 found in Ezekiel bread is the naturally occurring form, folate, which comes from its sprouted grain and legume ingredients. The bread is not fortified with synthetic folic acid like many conventional breads.

Folate is the naturally occurring form of vitamin B9 found in foods, while folic acid is the synthetic, man-made version added to fortified foods and supplements. Both are forms of vitamin B9, but they are metabolized differently by the body.

Yes, research has shown that the sprouting process increases the folate content in grains. This makes the folate in sprouted grain products like Ezekiel bread more bioavailable for the body to absorb.

For many, yes. Ezekiel bread's sprouting process increases nutrient bioavailability and digestibility compared to standard whole wheat. It also has a lower glycemic index and is a complete protein, offering a more nutrient-dense profile.

Ezekiel bread is typically sold in the freezer section because it contains no preservatives. Storing it frozen helps maintain its freshness and nutritional integrity for a longer period.

Yes, the unique combination of sprouted grains (wheat, barley, millet, spelt) and legumes (lentils, soybeans) provides a complete protein source containing all nine essential amino acids.

No. Despite the sprouting process potentially reducing some gluten content, Ezekiel bread contains gluten-containing grains (wheat, barley, spelt). It is not gluten-free and is not suitable for individuals with celiac disease or gluten sensitivities.

The amount can vary slightly, but a nutritional label for one variety indicates 18μg of folate per slice. This is a naturally occurring amount rather than a fortified level.