New year, new goals! If one of those goals for 2022 includes eating healthier, one great idea is to reach past the white, refined bread and grab a loaf that’s dense, flavorful and full of one of the most flavorful grains ever — rye.

The distinctive, earthy flavor of rye is essential to a Reuben sandwich or a patty melt, and a welcome swap in any sandwich. The bread, which has deep roots in Northern Europe, often contains wheat flour, too, but the primary grain is protein- and fiber-rich rye. Many versions include caraway seeds, which add an extra burst of savory spice.

Fans of rye bread can be passionate — and a bit opinionated about it. At Katz’s Delicatessen in New York, the request to toast the rye bread for their famous, $26.95-Reuben is met with a firm, immovable “NO.” It turns out that answer makes sense, as the lovely aroma and flavor of rye is easily overpowered when toast turns too brown — and in the case of dark rye, it’s difficult to tell when it’s perfectly toasted.

As popular as rye bread is, it can be tough to find — many stores and bakeries have none at all.  But tenacious shoppers can find enough rye bread options to please, including dark, seeded, marbled and sourdough. While the the artisan loaf made at a local bakery — or at home — is delicious, we stuck with supermarket loaves for this taste-off.

Great rye bread is stout and chewy with a touch of natural sweetness. It’s moist and nutty with big rye aroma and flavor. Bad rye bread is just bread. It’s fine, but it lacks that signature earthy tastiness, primarily because it has so little rye in the mix, or the rye is overpowered by artificial colors and flavors.

Here are details on the bold, rye-forward loaves of nutritious deliciousness — and the lackluster loaves so skimpy on rye that they are just bread. Nutrition info refers to one slice.

Whole Grain Natural Bread Co. Marble Rye

This beautifully marbled bread that incorporates ground caraway seed is moist, tasty and aromatic. It’s a standout — guaranteed to impress. 140 calories, no fat, 215 mg sodium, 3 g fiber, 6 g sugar, 4 g protein. $5.79 for a 30-ounce loaf at Whole Foods. (4 stars)

Dave’s Killer Bread Righteous Rye

A sour tang and lots of caraway make this dense loaf a terrific choice, especially for those who like a touch of sweetness in their bread. It includes a melange of seeds and grains, but the rye shines through. 110 calories, 2 g fat, 220 mg sodium, 3 g fiber, 4 g sugar, 5 g protein. $6.99 for a 27-ounce loaf at Whole Foods. (3½ stars)

San Luis Sourdough Pumpernickel Rye

Fans of sourdough will love this extra-sour, dark pumpernickel bread, as it’s pleasantly pungent, and has light rye and caraway flavors. Cut back on the sour flavor and add some texture, and it would be perfect. 120 calories, 1 g fat, 210 mg sodium, 2 g fiber, no sugar, 4 g protein. $4.99 for a 40-ounce loaf at Lucky. (3 stars)

Firebrand Organic Sprouted Rye

If appearances were everything, this bread would get top marks, but the texture and flavor are seriously lacking. It’s gummy due to underbaking and has only a hint of rye flavor. 130 calories, 3 g fat, 200 mg sodium, 4 g fiber, 4 g sugar, 6 g protein. $6.99 for a 26-ounce loaf at Whole Foods. (2 stars)

Oroweat Jewish Rye

This bread is pale, spongy and tastes of preservatives, but the generous sprinkling of caraway throughout the bread is a nice touch. 90 calories, 1.5 g fat, 190 mg sodium, no fiber, no sugar, 3 g protein. $5.79 for a 16-ounce loaf at Safeway. (1½ stars)

Oroweat Russian Rye

There is nothing outstanding about this white loaf, but it’s edible and stays fresh, thanks to lots of preservatives. 80 calories, 1.5 g fat, 210 mg sodium, no fiber, no sugar, 3 g protein. $5.79 for a 16-ounce loaf at Safeway. (1 star)

Oroweat Schwarzwalder Dark Rye

Talk about bait and switch. This looks like rye but it’s not. There isn’t even a hint of rye or caraway in this incredibly bland bread. 80 calories, 1.5 g fat, 210 mg sodium, 1 g fiber, 3 g protein. $5.79 for a 16-ounce loaf at Safeway. (½ a star)

Reviews are based on product samples purchased by this newspaper or provided by manufacturers. Contact Jolene Thym at timespickyeater@gmail.com. Read more Taste-off columns at www.mercurynews.com/tag/taste-off.