Ezekiel 4:9 Bread Nutrition Facts

Learn how this popular bread can fit into your healthy diet

Ezekiel bread annotated
Verywell / Alexandra Shytsman

Ezekiel 4:9 Bread is a particular type of whole-grain bread sold in most supermarkets and health food stores. According to manufacturer Food for Life, the bread is inspired by the biblical verse in Ezekiel 4:9: "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it...".

The bread is considered quite healthy because it contains only whole grains and legumes, plus it doesn't have any added sugar. In fact, Ezekiel bread has developed a substantial fan base among people seeking multigrain bread alternatives with no added sugar or fat.

Food for Life, building on the original bread's considerable popularity, now offers Ezekiel 4:9 bread in several different varieties including Original (plain), Cinnamon Raisin, Flax, Low Sodium, and Sesame. All varieties contain the same blend of grains and legumes.

Nutrition Facts

The following nutrition information is provided for one slice (34g) of Ezekiel 4:9 Sprouted Whole Grain Bread.

  • Calories: 80
  • Fat: 0.5g
  • Sodium: 75mg
  • Carbohydrates: 15g
  • Fiber: 3g
  • Sugars: 0g
  • Protein: 4g

Carbs in Ezekiel Bread

Ezekiel bread is a type of bread, and like almost all other types of bread, it contains plenty of carbohydrates. For example, in fact, the original whole grain version of Ezekiel 4:9 bread contains a similar amount of carbohydrates when compared to a slice of regular white bread (approximately 15 grams), and slightly more than a typical slice of whole wheat bread (which contains 12 g).

However, Ezekiel 4:9 bread is denser than both of those bread options. Therefore, while you're getting around the same amount of carbs in Ezekiel bread as you'd get in other breads you might choose, Ezekiel bread generally offers more fiber and protein to counterbalance the carb content.

Note that the cinnamon raisin version of Ezekiel 4:9 bread is higher in carbs (18 g, or 6 percent of your daily carb needs per slice) and sugar (5 g per slice) than the other types of Ezekiel bread.

Fats in Ezekiel Bread

With no added fat, Ezekiel 4:9 bread has only the fat that occurs naturally in the grains and legumes used to make it. That means it has just .5 g of fat in total, or about 1 percent of your daily recommended fat allowance. It also has a small trace of saturated fat in it, only 1 percent of your daily saturated fat allowance.

This leads to some confusion on Ezekiel 4:9 bread's label. Although saturated fat is listed as 0 in the bread's Nutrition Facts, the bread actually has more than 0 grams of saturated fat—although it has less than 1/2 gram per slice. (Manufacturers are legally allowed to call that 0 in the Nutrition Facts.)

Although the manufacturer Food for Life doesn't say where the fat in Ezekiel bread comes from, it likely comes from the grains, all of which contain small amounts of polyunsaturated and monounsaturated fat. The grains and legumes, particularly wheat, barley, and soybeans also contain very small amounts of saturated fat, leading to the trace amount of saturated fat in the final product.

Protein in Ezekiel Bread

Ezekiel 4:9 bread is a high-protein bread. Unlike most typical breads which might have between 1 g and 3 g of protein per slice, Ezekiel's slices contain 4 g of protein each.

The beans used to make the bread enhance its protein content since beans are a high-protein vegetable. In addition, whole grains such as wheat, barley, and spelt have a high protein content. Finally, one of Ezekiel 4:9 bread's ingredients is organic wheat gluten—gluten is pure wheat protein.

Manufacturer Food for Life maintains that this particular combination of grains and beans creates a complete protein source "that closely parallels the protein found in milk and eggs." It contains all nine essential amino acids, according to the company, and 18 amino acids in total.

Micronutrients in Ezekiel Bread

The grains and legumes that make up Ezekiel bread contain plenty of B vitamins, particularly pantothenic acid (vitamin B5), vitamin B6, and folic acid. They also contain the minerals zinc, calcium, iron, and magnesium, along with trace amounts of selenium, copper, and manganese.

In addition, some research shows that sprouted grains and legumes (all the grains and beans in Ezekiel bread are sprouted) may have micronutrients that are potentially more available to your body than unsprouted grains and beans.

Health Benefits

To make Ezekiel 4:9 bread, Food for Life first sprouts the grains wheat, barley, millet, and spelt, plus the lentils and soybeans. Because sprouting these grains and beans may help to release their nutrients more effectively, eating Ezekiel bread as a whole may, in fact, be more beneficial than eating similar amounts of the ingredients without sprouting them first.

In addition, sprouting bread seems to lower or eliminate the content of some so-called anti-nutrients known as phytates and phytic acid. Plants use phytates and phytic acid as part of their seeds; they store phosphorus and other nutrients that the new plant will need once it sprouts. Phytates and phytic acid may bind other important minerals, preventing them from being absorbed by your body. However, once a plant begins to sprout, the process breaks open those bonds to the minerals. This allows our digestive system to better access them.

Ezekiel 4:9 bread also has plenty of fiber: some 3 g per slice (or 6 g per two-slice sandwich). The fiber, which represents 11 percent of your daily recommended fiber allowance in a single slice (or 22 percent for a two-slice sandwich), comes from virtually all the bread's ingredients: whole wheat, whole barley, spelt, millet, soybeans, and lentils all are high in fiber.

Consuming a diet that's high in fiber has many potential health benefits. It can help keep you regular and avoid constipation. It also may assist you in controlling your blood sugar and cholesterol and may even reduce your risk of cancer.

Common Questions

Where do you find Ezekiel 4:9 bread in the supermarket?

You'll find Ezekiel 4:9 bread in the freezer section of the supermarket. It's usually with other specialty breads such as frozen tortillas (Food for Life also makes tortillas) in the baked goods portion of the grocery store freezer section. It comes in loaves. Not every supermarket carries all five different varieties, so you might have to shop around in order to try all five.

Is Ezekiel bread made with flour?

Technically, no. After the grains and beans have been sprouted, Food for Life mashes them together (including the green sprouts), mixes them with water, yeast, sea salt, and organic wheat gluten, and bakes them.

Is Ezekiel bread organic?

The bread is made with organic grains and legumes.

Is Ezekiel bread vegetarian or vegan?

Yes, it's vegan. The bread does not include any animal products such as eggs, milk, or honey.

Is Ezekiel 4:9 bread gluten-free?

No, it's not gluten-free. All versions of the bread include three gluten grains (wheat, barley, and spelt), and also includes organic wheat gluten. Food for Life claims that its sprouting process helps to make the gluten grains in the bread safer for people who react to gluten. However, there's no scientific evidence that this is true. If you have celiac disease or non-celiac gluten sensitivity, you should steer well clear of Ezekiel 4:9 bread, since it's definitely not gluten-free.

Food for Life does make several bread products that are gluten-free, including four "Sprouted for Life" gluten-free breads. None contain legumes, though, so there's no easy gluten-free substitute for Ezekiel bread; the closest in nutritional value and whole grain content is Sprouted for Life Gluten-Free Original 3-Seed Bread, which contains chia, quinoa, and millet.

Note that these alternatives are usually displayed right alongside Ezekiel bread in the freezer case, so make sure to pick up the correct loaf.

Can I make my own Ezekiel 4:9 bread?

There are multiple recipes for Ezekiel 4:9 bread online, generally using the same ingredients as the Food for Life version. However, it can be a little tricky to duplicate the Ezekiel 4:9 bread sold in stores, since you can't just use flour for the grain and seed ingredients—you need sprouts.

Many of the recipes online use flour instead of sprouts, and some call for milling your own flour, since it can be tricky to find certain ingredients, such as lentils, in flour form. (Of course, using flour instead of sprouted grains means the bread you make may not contain as many bioavailable nutrients.)

Other online recipes call for using sprouts, which you may have to grow yourself. Recipes differ in whether they call for added sweetener or not; if they do, most use a small amount of honey.

What other Food for Life breads are named after biblical verses?

There's one additional Food for Life bread that was inspired by a biblical verse and named after that verse: Genesis 1:29 Sprouted Whole Grain and Seed Bread. The Bible verse reads: "Behold, I have given you every herb bearing seed, which is upon the face of the earth, and every tree, in which is the fruit of a tree yielding seed; to you it shall be for meat."

To stay true to that verse, Genesis 1:29 bread contains 16 different grains and seeds including: amaranth, barley, brown rice, chia seeds, corn, flaxseed, millet, pumpkin seeds, quinoa, rye, sesame seeds, soybeans, spelt, sunflower seeds, teff, and wheat. Most of the grains and seeds are sprouted, and the bread also includes filtered water, organic wheat gluten, fresh yeast, and sea salt.

Like Ezekiel 4:9 bread, Genesis 1:29 bread is sugar-free and vegan, but is not gluten-free. In addition, Genesis 1:29 bread contains no added fat. You can use Genesis 1:29 bread for the same types of recipes as you would use Ezekiel 4:9 bread.

Recipes and Preparation Tips

Before you use your Ezekiel 4:9 bread, you need to thaw it out. Fortunately, that's pretty easy to do: the bread will defrost completely if you leave it overnight in the refrigerator (wrap it with plastic or foil so it doesn't dry out). If you haven't managed to think that far ahead, the bread also will thaw if left on your counter in a warm spot for half-an-hour.

To make toast, just pop the frozen slices in your toaster and turn the dial to a slightly browner setting. If you want avocado toast, mash an avocado in a small bowl with lime juice, a pinch of salt, pepper, and cilantro, and spread it on top of your Ezekiel bread. Try Ezekiel bread with this recipe for 5-Minute Avocado and Egg Toast.

Ezekiel bread has a huge following online, and there are many intriguing recipes. You obviously can use it for sandwiches: red pepper hummus topped with sprouts on Ezekiel bread is a delicious lunch. You also can top the bread with any type of nut butter (it's plenty sturdy to stand up to your thickest almond butter), or use it to make a healthy peanut butter and jelly sandwich.

You also can treat yourself to Ezekiel bread French toast (try the cinnamon raisin version for this one), or toast the bread in the oven with some olive oil, oregano, and sea salt (or your seasonings of choice) to make healthy croutons for your salad (since Ezekiel bread doesn't contain sugar, it makes great zesty croutons).

Allergies and Interactions

As covered above, people who have celiac disease or non-celiac gluten sensitivity should not consume Ezekiel 4:9 bread, since it contains gluten. In addition, people with a wheat allergy should steer clear because the bread contains wheat ingredients.

Those who have a soy allergy also should avoid Ezekiel bread because it contains soybeans. Finally, anyone who's allergic to or sensitive to yeast should choose a different bread product, since Ezekiel bread is made with yeast.

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