What's healthier, potato bread or wheat bread?

November 9, 2025 •

4 min read

One slice of potato bread may contain more fiber and potassium than a slice of standard wheat bread, but often also has more sugar. Determining what's healthier, potato bread or wheat bread, requires looking beyond the name to the specific nutritional details and your individual health priorities.

Quick Summary

Both potato and wheat bread offer distinct nutritional pros and cons regarding fiber, minerals, GI, and sugar content. The "healthier" option depends heavily on brand, ingredients, and your specific dietary needs.

Key Points

Nutrient Differences: Potato bread is richer in potassium, folate, and Vitamin C, while whole wheat offers more iron, magnesium, and niacin.
Fiber Content: Whole wheat bread made from 100% whole grains generally provides more fiber than most potato bread varieties, though some potato breads can still be a good source.
Glycemic Index: The glycemic index of potato bread can be lower than whole wheat due to the formation of resistant starch when potatoes are cooked and cooled, but this is not guaranteed for all brands.
Ingredient Quality Matters: The specific ingredients are more important than the bread type. Check for "100% whole wheat" and compare added sugars and sodium content.
Satiety for Weight Management: Some potato breads with higher protein and fiber may increase feelings of fullness, potentially aiding weight management, but watch for higher calories and sugar.
Added Sugar: Commercially produced potato bread often contains more added sugar than wheat bread, which can influence your blood sugar and calorie intake.
Mineral Intake: If you are aiming for higher potassium and calcium, potato bread might be a better choice, while whole wheat is better for magnesium and iron.

The Nutritional Breakdown: Potato vs. Wheat

When comparing potato bread and wheat bread, the devil is in the details—specifically, the nutrition label. While many people assume all wheat bread is superior to any other variety, the reality is more nuanced. The base ingredients—potatoes or wheat—provide a unique nutritional profile, and commercial processing and added ingredients can drastically alter the final product.

Comparing Macro and Micronutrients

A head-to-head comparison shows that each bread has specific strengths. Potato bread, for instance, often boasts higher levels of certain vitamins and minerals from its potato base. Whole wheat bread, on the other hand, excels in different areas due to its whole-grain composition.

Vitamins: A slice of potato bread can provide more folate and Vitamin C than some wheat breads, while wheat bread is often a better source of niacin and other B vitamins.
Minerals: Potato bread contains notably more potassium and phosphorus, and sometimes more calcium. In contrast, whole wheat bread generally contains more iron and magnesium.
Protein and Fiber: Some potato bread varieties can have more protein and fiber per slice, which can contribute to satiety. However, 100% whole wheat bread is often the winner for overall fiber content and digestive health benefits.

Glycemic Index and Blood Sugar

The glycemic index (GI) measures how quickly a food raises blood sugar levels. A food's GI can be a key factor for individuals managing diabetes or seeking sustained energy. The GI of both breads can vary significantly depending on processing and other ingredients.

Interestingly, the starches in potatoes can form resistant starch when cooked and then cooled, which lowers their glycemic impact. This means some forms of potato bread, particularly if the mashed potatoes were cooled before being added, could have a lower GI than whole grain wheat bread. However, whole wheat bread, especially whole grain varieties, typically ensures a slower, more gradual release of sugar into the bloodstream due to its fiber content.

What to Look for in a Healthy Loaf

To make the most informed decision, it's crucial to go beyond the bread's name and read the nutrition label carefully.

100% Whole Wheat: The label "wheat bread" can be misleading. Many loaves labeled simply as "wheat" contain a mixture of refined and whole grains. For the true benefits of whole wheat, including higher fiber and a full nutrient profile, look for the words "100% whole wheat".
Ingredient List: The ingredient list can reveal hidden elements that impact the bread's healthfulness. Check for refined flours, added sugars, and high levels of sodium. A shorter ingredient list is often better.
Added Sugars and Sodium: Commercial breads of both types often have added sugars and high sodium content to enhance flavor and texture. Always compare the sugar and sodium listed on the nutrition facts to make the best choice for your dietary needs.

Comparative Table: Potato Bread vs. Wheat Bread (per slice)


Feature	Potato Bread (Commercial)	Wheat Bread (Commercial)
Calories	~85 kcal	~78 kcal
Protein	~4 grams	~3 grams
Fiber	~2 grams	~1 gram (varies greatly)
Sugar	~4 grams	~1.75 grams
Sodium	~24 mg	~300 mg
Potassium	Rich source	Moderate source
Iron	Moderate source	Good source
Magnesium	Moderate source	Good source
Folate	Good source	Moderate source

Note: Nutritional values can vary significantly by brand and recipe.

Choosing Your Bread Based on Health Goals

The choice between potato bread and whole wheat bread can be tailored to individual health objectives.

For Lower Sodium: Potato bread can be a surprisingly good option if you are watching your salt intake. Some comparisons show potato bread having significantly less sodium than commercial wheat breads.
For Blood Sugar Control: While whole wheat is often recommended, the resistant starch in cooled potato bread could offer a lower glycemic response. However, reading labels for added sugars is critical. 100% whole wheat bread with a high fiber content is a consistently reliable choice for slower sugar absorption.
For Weight Management: Both bread types can fit into a weight management plan. Focus on the overall calorie, fiber, and protein content. The increased fiber and protein in certain potato bread varieties may enhance satiety.
For Maximizing Nutrients: If your goal is to consume a wider range of vitamins and minerals, a diverse diet including both bread types may be beneficial. You can gain higher potassium and folate from potato bread while benefiting from whole wheat's iron and magnesium.

Conclusion: The Bottom Line for Your Basket

Ultimately, there is no single "healthier" option between potato bread and wheat bread. Both have unique nutritional advantages and potential drawbacks that depend on the specific brand and recipe. A truly nutritious choice depends on your individual health needs, such as managing blood sugar, weight, or specific vitamin intake. The key takeaway is that you must become a savvy label reader. Look for breads with minimal added sugar and sodium, and prioritize those made from 100% whole grains or those that derive nutritional value from their potato content without excessive processing. For many, 100% whole wheat bread will be a reliably nutritious, high-fiber choice, but do not dismiss a quality potato bread as a potential alternative. A 2017 study on potato-wheat bread found that adding potato flour improved the nutritional profile of the bread.

Frequently Asked Questions

Not necessarily. The term "wheat bread" can be misleading as it may contain a mix of refined and whole grains. Always look for a "100% whole wheat" label to ensure you are getting the full nutritional benefits of whole grains.

Not always. Some evidence suggests that cooling cooked potatoes creates resistant starch, which can lower the bread's glycemic impact, potentially leading to a slower blood sugar rise than some whole grain wheat breads. However, this varies by brand and recipe, so checking the nutritional label is crucial.

Beyond comparing the calories, fiber, and protein, you should check for "100% whole wheat" as the first ingredient for wheat bread. Always compare the added sugar and sodium content, which can vary widely between brands and recipes.

The better choice for weight loss depends on your specific diet. Some potato bread varieties may have more fiber and protein to promote satiety, but check for higher calories or added sugar. Whole wheat bread is often lower in sugar. Ultimately, overall diet and calorie intake are the most critical factors.

Yes, potato bread can be a good source of vitamins and minerals. Adding potatoes to bread dough naturally increases levels of potassium, folate, and Vitamin C, which can contribute to a more nutrient-dense loaf compared to standard white bread.

The mineral content differs between the two. Potato bread often has more potassium and calcium from the potato base, while whole wheat bread typically offers higher levels of iron and magnesium from the whole grain.

No, there is no single winner. The "better" choice is subjective and depends on your individual nutritional needs and health goals. Always evaluate the specific brand and ingredients, as commercial processing can significantly impact the nutritional profile.

The processing methods and added ingredients can alter the nutritional value. Refined wheat bread loses fiber and nutrients during processing, though some are added back. Similarly, commercial potato bread recipes can include extra sugar, fat, and sodium that diminish the health benefits of the potatoes.