Ezekiel Bread Macros: Complete Nutrition Facts for Sprouted Bread

Ezekiel 4:9 bread takes its name from a Bible verse describing a recipe for bread made from wheat, barley, beans, lentils, millet, and spelt. Food for Life turned this ancient formula into the healthiest commercial bread available—sprouted grains with no flour, no sugar, and no preservatives.

For macro trackers, Ezekiel bread offers something remarkable: complete protein, lower carbs than regular bread, zero added sugar, and a low glycemic index. It’s not just “less bad” bread—it’s genuinely nutritious bread.

This guide covers every Ezekiel bread product, explains the science behind sprouted grains, and shows how to fit this unique bread into your macro targets.

Ezekiel Bread Macro Overview

Here’s how Ezekiel products compare:

Product	Slice Size	Cal	Protein	Carbs	Fiber	Sugar
Ezekiel 4:9 Original	34g	80	5g	15g	3g	0g
Ezekiel 4:9 Low Sodium	34g	80	5g	15g	3g	0g
Ezekiel 4:9 Sesame	34g	80	4g	14g	3g	0g
Ezekiel 4:9 Flax	34g	80	5g	14g	4g	0g
Ezekiel 4:9 Cinnamon Raisin	34g	80	3g	18g	3g	5g
7 Sprouted Grains	34g	80	4g	15g	3g	0g
Ezekiel Tortillas	52g	150	6g	24g	5g	0g
Ezekiel English Muffins	57g	120	6g	22g	4g	0g

Key insight: Most Ezekiel varieties have 0g sugar and 15g carbs—significantly better than typical bread at 20-25g carbs and 2-5g sugar.

Detailed Breakdown by Product

Ezekiel 4:9 Sprouted Whole Grain Bread (Original)

The flagship product—the formula from the Bible verse.

Per slice (34g):

Macro	Amount	% Daily Value
Calories	80	-
Protein	5g	10%
Total Carbs	15g	5%
Dietary Fiber	3g	11%
Sugar	0g	0%
Added Sugar	0g	0%
Fat	0.5g	1%
Sodium	75mg	3%

Ingredients: Organic sprouted wheat, filtered water, organic sprouted barley, organic sprouted millet, organic malted barley, organic sprouted lentils, organic sprouted soybeans, organic sprouted spelt, fresh yeast, organic wheat gluten, sea salt.

Complete protein source: The grain-legume combination provides all 9 essential amino acids.

Ezekiel 4:9 Low Sodium

Same recipe with reduced salt for sodium-conscious eaters.

Per slice (34g):

Macro	Amount
Calories	80
Protein	5g
Total Carbs	15g
Fiber	3g
Sugar	0g
Sodium	0mg

Difference: Zero sodium vs 75mg in original. Everything else identical.

Ezekiel 4:9 Sesame

Original formula with added sesame seeds.

Per slice (34g):

Macro	Amount
Calories	80
Protein	4g
Total Carbs	14g
Fiber	3g
Sugar	0g
Fat	1g

Added benefit: Sesame provides additional healthy fats and minerals (calcium, iron).

Ezekiel 4:9 Flax

Enhanced with flax seeds for omega-3 fatty acids.

Per slice (34g):

Macro	Amount
Calories	80
Protein	5g
Total Carbs	14g
Fiber	4g
Sugar	0g
Fat	1g

Added benefit: Flax provides ALA omega-3s and extra fiber (4g vs 3g).

Ezekiel 4:9 Cinnamon Raisin

The one variety with sugar—from raisins.

Per slice (34g):

Macro	Amount
Calories	80
Protein	3g
Total Carbs	18g
Fiber	3g
Sugar	5g
Fat	0g

Note: The 5g sugar is from raisins (fruit sugar), not added refined sugar. Still lower than most raisin breads (8-12g sugar).

7 Sprouted Grains Bread

Simplified formula without the legumes.

Per slice (34g):

Macro	Amount
Calories	80
Protein	4g
Total Carbs	15g
Fiber	3g
Sugar	0g

Difference: No lentils or soybeans—pure grain bread. Slightly less protein (4g vs 5g), no longer complete protein.

Ezekiel 4:9 Sprouted Grain Tortillas

Larger sprouted grain wraps.

Per tortilla (52g):

Macro	Amount
Calories	150
Protein	6g
Total Carbs	24g
Fiber	5g
Sugar	0g
Fat	3.5g

Use: Burritos, wraps, quesadillas. Better macros than flour tortillas (which typically have 25-30g carbs with less protein).

Ezekiel 4:9 Sprouted Grain English Muffins

Breakfast staple in sprouted form.

Per muffin (57g):

Macro	Amount
Calories	120
Protein	6g
Total Carbs	22g
Fiber	4g
Sugar	0g
Fat	1g

Comparison: Thomas’ English Muffins have 25g carbs, 2g sugar, and 4g protein. Ezekiel wins on all counts.

The Science of Sprouted Grains

Why does sprouting matter?

What Happens During Sprouting

1. Seeds absorb water and begin germination
2. Enzymes activate and break down starches into simpler sugars
3. Proteins become more bioavailable (easier to digest and absorb)
4. Anti-nutrients decrease (phytic acid that blocks mineral absorption)
5. Vitamin content increases (especially B vitamins)

Research-Backed Benefits

• Lower glycemic index: Sprouted grains cause smaller blood sugar spikes than flour-based breads
• Better protein absorption: Protein bioavailability increases 10-20% after sprouting
• Increased nutrient access: Mineral absorption improves when phytic acid decreases
• Higher antioxidants: Sprouting increases antioxidant activity

Bottom line: Sprouting isn’t marketing—it’s chemistry that genuinely improves nutrition.

Ezekiel Bread vs Competitors

Ezekiel vs Dave’s Killer Bread

Metric	Ezekiel 4:9	Dave’s 21 Grains
Calories	80	110
Protein	5g	5g
Carbs	15g	22g
Fiber	3g	5g
Sugar	0g	5g
Complete Protein	Yes	No

Winner: Ezekiel for macros (fewer carbs, zero sugar). Dave’s for fiber and taste variety.

See our Dave’s Killer Bread macros guide for the full comparison.

Ezekiel vs Wonder Bread

Metric	Ezekiel 4:9	Wonder Classic White
Calories	80	65
Protein	5g	2g
Carbs	15g	13g
Fiber	3g	0g
Sugar	0g	2g
Whole Grains	100%	0%

Winner: Ezekiel by miles. Wonder has fewer calories but zero nutritional value—empty carbs.

Ezekiel vs Nature’s Own Whole Wheat

Metric	Ezekiel 4:9	Nature’s Own 100% WW
Calories	80	60
Protein	5g	3g
Carbs	15g	12g
Fiber	3g	3g
Sugar	0g	2g
Price	~$5-6	~$3-4

Winner: Ezekiel for protein and zero sugar. Nature’s Own for budget.

Ezekiel vs Keto Bread

Metric	Ezekiel 4:9	Franz Keto
Calories	80	40
Protein	5g	5g
Net Carbs	12g	0g
Fiber	3g	5g
Sugar	0g	0g

Winner: Keto bread for low-carb diets. Ezekiel for whole food nutrition and taste.

Where to Buy Ezekiel Bread

Ezekiel bread is sold frozen (remember—no preservatives):

Major retailers:

• Whole Foods: Full selection in freezer section
• Trader Joe’s: Carries their own sprouted bread (similar)
• Walmart: Limited varieties in freezer
• Target: Select locations
• Sprouts: Full selection
• Amazon Fresh: Available but pricey

Price: ~$5-6 per loaf (premium but reasonable for quality)

Storage: Keep frozen until use. Thaws quickly—grab slices as needed and toast from frozen.

Diet Compatibility

Keto Diet

Verdict: Not ideal 12g net carbs per slice is lower than most bread but still significant for keto. One slice might fit very liberal keto; sandwiches won’t.

Low-Carb

Verdict: Best bread option At 15g carbs (12g net), Ezekiel is the lowest-carb conventional bread available. Use sparingly and it can fit.

Low-Calorie/Weight Loss

Verdict: Excellent 80 calories with 5g protein and 3g fiber promotes satiety better than any other bread. Low glycemic index prevents blood sugar crashes and subsequent hunger.

Use our macro calculator to see how Ezekiel bread fits your targets.

Diabetic Diets

Verdict: Best bread choice Sprouted grains have lower glycemic impact than flour. The complete protein and fiber further slow glucose absorption. Still portion-controlled—but better than alternatives.

High-Protein Plant-Based

Verdict: Excellent Complete protein from sprouted grains + legumes is rare in plant foods. 5g per slice adds up for vegetarians/vegans.

Gluten-Free

Verdict: Not compatible Contains wheat, barley, and spelt—all gluten grains. Sprouting doesn’t remove gluten.

Whole30

Verdict: Not compliant Grains aren’t allowed on Whole30, sprouted or not.

How to Fit Ezekiel Bread in Your Macros

1,600 calorie cut (130g protein):

• 2 slices Ezekiel = 160 cal, 10g protein, 30g carbs
• Open-faced option: 1 slice = 80 cal, 5g protein, 15g carbs
• Best bread for aggressive cuts

2,000 calorie maintenance:

• Full sandwich = 160 cal, 10g protein
• Add protein fillings for balanced meal
• Room for bread without guilt

2,500 calorie bulk:

• Multiple servings work for carb needs
• Toast + avocado + eggs = 350 cal, 20g protein
• Quality carbs for energy

Best Ezekiel Products by Goal

Lowest Carbs: Ezekiel 4:9 Sesame, Flax (14g)

Highest Protein per Calorie: All regular varieties (5g/80 cal)

Highest Fiber: Ezekiel Tortillas (5g), Flax (4g)

Lowest Sodium: Ezekiel 4:9 Low Sodium (0mg)

Best for Breakfast: English Muffins

Best for Wraps: Sprouted Grain Tortillas

Meal Ideas with Ezekiel Bread

High-Protein Breakfast

• 2 slices toasted Ezekiel (160 cal, 10g protein)
• 2 scrambled eggs (140 cal, 12g protein)
• 1/4 avocado (80 cal)
• Total: 380 cal, 23g protein, 35g carbs

Macro-Optimized Sandwich

• 2 slices Ezekiel (160 cal, 10g protein)
• 4oz turkey breast (120 cal, 24g protein)
• Mustard, lettuce, tomato
• Total: 300 cal, 34g protein, 32g carbs

Clean Avocado Toast

• 1 slice Ezekiel (80 cal, 5g protein)
• 1/2 avocado mashed (160 cal)
• Everything bagel seasoning
• Total: 240 cal, 7g protein, 20g carbs

The Bottom Line

Ezekiel bread is the gold standard for nutrition-conscious bread eaters. The sprouted grain benefits are real—not marketing—and the macros prove it: 5g complete protein, 0g sugar, and only 15g carbs per slice.

Choose Ezekiel bread when:

• Nutrition quality matters more than convenience
• You want the healthiest bread available
• You’re willing to buy frozen and toast
• Sugar intake is a priority

Consider alternatives when:

• You need strict keto-compatible bread
• Budget is extremely tight
• Gluten-free is required
• You prefer softer bread texture

For more on fitting carbs into your nutrition plan, see our what are macronutrients guide and calculate your needs with our macro calculator.

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Nutrition information sourced from Food for Life’s official website and USDA FoodData Central. Values may vary by production batch. Always check packaging for the most accurate information.