This article was written by dietetic student Rebecca Webb & reviewed by Melanie Betz MS, RD, CSR, FAND.
Bread is a shocking source of sodium in our diet. Bread alone contribute about 14% of the salt in our diet! Check out these low sodium bread options to fulfill your love of bread, without all the salt!
*Please note that this post contains clearly identified affiliate links. As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you).
Table of Contents
Sodium & Health
It is important to manage daily salt intake. Eating too much sodium can lead to health problems like high blood pressure, heart disease, kidney disease and kidney stones (1). According to the FDA the majority of processed and packaged foods found at grocery stores contain a lot of sodium, including breads (2). Most of the sodium we eat tends to come from processed foods, like bread!
According to the USDA, bread and grain products are major contributors to the sodium consumption of the American population (2). Popular bread brands such as Pepperidge Farm, Wonder Bread, Sunbeam, and Aunt Millie’s can have up to 200-300 mg sodium per slice. Because we eat so much bread, this sodium adds up!
Despite the high sodium content in many commercial bread brands, there are many low sodium bread options to choose from.
What Are Low Sodium Breads
The sodium content in commercial bread is on the nutrition label. The FDA defines a low sodium food as anything that contains 140 mg or less of sodium per serving (1). Nutrition labels often classify a serving of bread as one slice, however it may vary.
Keep in mind if you eat more than one serving, you eat more sodium. If one slice of bread is the listed serving size and you eat two, you are eating twice the amount of sodium listed on the nutrition label.
Reading Nutrition Labels of Low Sodium Breads
The nutrition label on the back of any packaged item will tell you how much sodium is in the product. Check out the serving size and sodium content to help you determine if the bread is considered a low sodium option.
Sodium less than 140mg and/or less than 5% of your daily value is considered a low sodium option.
Other Things To Look For in Low Sodium Bread
Of course, there is more to bread that sodium! Bread can vary in other nutrients, like fiber and sugar. It helps to look at the nutrition label to see how much added sugar and fiber are in low sodium breads.
The image listed above is an example of a nutrition facts label on the back of packaged foods. It provides information about the nutrition content of one serving of the food item. Less than 5% daily value is considered low, and over 20% daily value is considered high.
For most people, it is best to find a bread that is low in sodium, added sugars, and saturated fat. Also, it is good to find breads that are higher in fiber.
Potassium and Phosphorus Food Additives in Low Sodium Bread
You can tell if your low sodium bread has these additives by checking out the ingredients. If any ingredients contain words that start with “potassium” or “phos-”, the item has these additives. See the example below to help you identify potassium and phosphorus food additives.
Top 6 Low Sodium Bread Options
Listed below are some sodium-free and low sodium bread products that will help you manage your sodium intake.
Food For Life’s low sodium bread contains ZERO sodium. Additionally, it has no saturated fat and no added sugars. This Ezekiel bread is made with healthy sprouted grains and plant proteins. It contains 10% (3 grams) of the daily recommended fiber intake per slice.
This low sodium bread has a very hearty texture with a nutty flavor. Despite health benefits, this may not be the best replacement for someone who wants a softer and simpler bread. Overall, it is a healthy low sodium bread option.
Angelic Bake House’s low sodium bread also contains 0 mg sodium. It is made with a blend of several different whole grains. It also has no saturated fat, and it contains 10% (3 grams) of the daily recommended fiber intake.
This bread has a mildly sweet flavor with a few grams of added sugar from molasses, but it is still considered a low sugar option. Some reviews claim that this product tastes slightly dryer compared to traditional wheat bread. Unlike Ezekiel, this bread does not have a nutty flavor. It is a healthy low sodium bread option for someone who wants a zero-salt bread and enjoys a wheat flavor.
Kroger’s low sodium bread has a classic soft, wheat bread flavor. It is carried by some supermarkets, but is also sold online. This product has 0 saturated fat and is low in sodium and sugar.
This low sodium bread contains 25 mg sodium/slice. That’s more than 0, but still only 1% of the daily recommended intake and much less than most commercial bread. It also contains 2 grams of added sugars, and 2 grams of fiber.
There are potassium and phosphorus additives in this low sodium bread. These additives may be harmful to people with kidney disease.
This is a good low sodium bread option for someone who likes a classic wheat flavor.
Queen St. Bakery’s low sodium bread is made with chia flour and flax, which makes it a great high-fiber bread option. One slice contains 25% of the daily recommended intake for fiber. This bread also contains no saturated fat or added sugars.
This bread option is not salt free. One slice contains 115 mg of sodium, which is 5% of the daily recommended intake. This is still considered a low sodium option.
This bread is in some specialty supermarkets such as whole foods, but can also be found online. It is a more dense and hearty bread, so it may not be the best replacement for someone who wants a softer and simpler bread.
This is a great low sodium bread option for someone who is trying to increase their fiber intake.
Sara Lee’s low sodium bread is in many supermarkets, making it likely the most accessible option listed for in-store shopping. It is a whole wheat bread with a soft and light texture. This low sodium bread contains 2 grams of fiber.
The sodium content in Sara Lee’s low sodium bread is 125 mg/slice. It has the highest sodium content of other whole grain breads listed, but is still considered low sodium with only 6% of the daily recommended intake.
There is 1 g of added sugar/slice, making it very low in added sugars. However, this low sodium bread does contain phosphorus additives, which may be harmful. This is a good low sodium bread option for someone who prefers to buy their bread at the store.
Izzio sourdough bread is a good low sodium option. It can be found in some supermarkets. It contains no added sugar, and has positive reviews related to its texture and flavor.
Like the Sara Lee brand, Izzio Sourdough also contains 125 mg/slice. It is a low sodium bread option, but has a higher sodium content than other breads listed.
This bread is not made with whole grains, so it is not a great source of fiber. Note: this is a review of Izzio’s San Francisco bread. Izzio carries other sourdough products that may or may not have similar sodium content.
Izzio San Francisco Sourdough is a good low sodium bread option for someone who prefers a product without whole grains.
Ways to Enjoy Low Sodium Bread
The foods we put on low sodium bread can also influence how much sodium we are eating. For example, most deli meats and cheeses are really high in sodium.
Here are some low sodium ideas to enjoy bread!
Try Avocado Toast
Add some lime juice, black pepper, and tomato slices for a zesty toast.
Peanut Butter & Apples
Spread unsalted peanut butter onto your low sodium bread, and layer on apple slices for sweetness. Consider adding some honey and/or ground cinnamon for additional flavor.
Plain Old Toast
Just want some toast? Use unsalted butter instead of salted butter.
Swap out the mayo for olive oil or smashed avocado in order to reduce salt intake.
Stay away from that salty deli meat! Try grilling or roasting your own chicken or turkey at home.
Or, opt for a plant based option with chickpea chicken salad!
I hope this information helps you find the low sodium bread that is best for you.