Did you know a slice of regular bread can have up to 230 mg of sodium? That’s 10% of your daily limit in just one slice!
If you watch your heart health, blood pressure, or kidney function, finding tasty low-sodium bread can be tough.
But you don’t need to give up sandwiches or morning toast. Food makers now offer bread options with less sodium that still taste good.
In this guide, we’ll show you the best low sodium bread choices. You’ll learn how to pick them, make your own, and get tips from health experts.
Why Bread Has So Much Salt
Bread makers add salt for many reasons. It makes bread taste better. It helps control yeast. It makes the dough stronger. It also keeps bread fresh longer. That’s why bread gives us so much sodium in our diets.
The American Heart Association says we should eat less than 2,300 mg of sodium each day. The best goal is 1,500 mg, especially if you have high blood pressure. If you eat sandwiches daily, regular bread can add 400-500 mg of sodium. Switching to low-sodium bread helps cut this number down.
Know your bread sodium levels:
- Regular bread: 130-230 mg per slice
- Reduced sodium bread: 30-50% less salt
- Low sodium bread: 140 mg or less per slice
- Very low sodium bread: 35 mg or less per slice
Quick Tip: When comparing bread labels, always check the serving size. Some brands list nutrition facts for one slice, while others list for two.
Top 10 Low Sodium Bread Options
Here are the best commercially available low sodium breads based on taste, texture, sodium content, and nutritional value:
1. Ezekiel 4:9 Sprouted Whole Grain Bread
Sodium: 80 mg per slice
Why we love it: Made from sprouted whole grains and legumes, this bread offers complete protein and excellent fiber content while keeping sodium levels low. Its nutty flavor and dense texture make it perfect for toast.
Found in most grocery store freezer sections, Ezekiel bread’s sprouted grains also provide better nutrient absorption than regular whole wheat bread.
2. Dave’s Killer Bread Powerseed (Thin-sliced)
Sodium: 115 mg per slice
Why we love it: With its thin-sliced option, you get all the flavor and nutrition with less sodium per serving. The seeds add wonderful texture and heart-healthy omega-3 fatty acids.
3. Alvarado Street Bakery Sprouted Sourdough
Sodium: 105 mg per slice
Why we love it: This bread combines the benefits of sprouted grains with traditional sourdough fermentation, creating a delicious bread with less sodium and improved digestibility.
The natural fermentation process of sourdough enhances flavor without needing extra salt, making it an excellent choice for sodium-conscious eaters.
4. Food For Life Bread – The Original 7 Sprouted Grains
Sodium: 80 mg per slice
Why we love it: Similar to Ezekiel bread (made by the same company), this variety offers a slightly different grain blend with the same commitment to low sodium content.
5. Alpine Valley Organic Bread
Sodium: 110-130 mg per slice (varies by variety)
Why we love it: Available in several flavors including Multi-Grain and Honey Wheat, Alpine Valley breads contain no artificial preservatives and maintain lower sodium levels than standard commercial breads.
6. Francisco International Sourdough (Reduced Sodium)
Sodium: 115 mg per slice
Why we love it: This reduced-sodium version of classic San Francisco sourdough delivers authentic tangy flavor with significantly less sodium than traditional sourdough (which typically contains 180-230 mg per slice).
7. Trader Joe’s Whole Wheat Bread
Sodium: 130 mg per slice
Why we love it: While not the lowest on our list, this affordable option from Trader Joe’s offers good value with acceptable sodium levels and clean ingredients.
8. Vermont Bread Company Soft Whole Wheat
Sodium: 120 mg per slice
Why we love it: This bread achieves a soft texture without excessive sodium, making it perfect for sandwiches and kid-friendly options.
9. Manna Organics Millet Rice Bread (Gluten-Free)
Sodium: 70 mg per slice
Why we love it: For those needing both low-sodium and gluten-free options, this bread offers one of the best combinations of low sodium content, decent texture, and allergen-friendly ingredients.
10. Homemade No-Salt or Low-Sodium Bread
Sodium: 0-50 mg per slice (depending on recipe)
Why we love it: The ultimate control over sodium content comes from making your own bread. With a bread machine or simple no-knead recipes, homemade bread can be both lower in sodium and fresher than store-bought alternatives.
Quick Tip: Store low-sodium bread in the freezer and take out slices as needed. Without high salt content acting as a preservative, these breads tend to spoil faster than regular varieties.
Comparing Low Sodium Bread Options
| Brand | Sodium Per Slice | Calories | Fiber | Best For |
|---|---|---|---|---|
| Ezekiel 4:9 | 80 mg | 80 | 3g | Overall nutrition |
| Dave’s Killer (thin) | 115 mg | 70 | 2g | Everyday sandwiches |
| Alvarado St. Sourdough | 105 mg | 90 | 3g | Digestive health |
| Manna Organics | 70 mg | 100 | 2g | Gluten-free needs |
| Homemade No-Salt | 0-50 mg | Varies | Varies | Lowest sodium possible |
Watch Out for Hidden Salt in “Healthy” Breads
Be careful with bread labeled “whole grain,” “multi-grain,” or “all-natural.” These words don’t mean it’s low in salt. Some fancy breads have more salt than plain white bread. Always read the nutrition facts.
“Health” breads often hide salt in:
- Bread enhancers and dough improvers that contain sodium
- Natural flavors that may include sodium compounds
- Leavening agents like baking powder which has sodium
According to a study from Harvard Medical School, consumers often overlook sodium content when selecting “health” breads, focusing instead on whole grains or organic status.
Easy Low Sodium Bread Recipe
Want full control over salt in your bread? Make it at home! Here’s a simple recipe that tastes good with very little sodium:
Low Sodium Whole Wheat Bread
Sodium: about 25 mg per slice
Ingredients:
- 3 cups whole wheat flour
- 1 cup all-purpose flour
- 2 tsp active dry yeast
- 2 tbsp honey or maple syrup
- 2 tbsp olive oil
- 1½ cups warm water
- ½ tsp sodium-free baking powder (if you want extra rise)
How to make it:
- Mix yeast with warm water and honey. Wait until it gets foamy (5-10 minutes).
- Add oil, then slowly mix in flours and baking powder.
- Knead for 8-10 minutes until smooth.
- Put in an oiled bowl, cover, and let rise until twice as big (60-90 minutes).
- Shape into a loaf, put in a greased bread pan, and let rise again (30-45 minutes).
- Bake at 375°F for 30-35 minutes until golden brown.
Quick Tip: Add flavor to homemade low-sodium bread with herbs, garlic, onion powder, or cinnamon rather than salt. These natural flavor boosters can make your bread delicious without sodium.
thyme, or oregano can transform a basic loaf
- Try salt alternatives: Salt-free seasoning blends designed for low-sodium diets can add depth
- Brush with flavored oil: A light coating of garlic or herb-infused olive oil before baking adds aroma and taste
Dr. Emily Lancaster, cardiologist at Cleveland Clinic, notes: “Many patients are surprised to discover they stop missing the salt in bread after about two weeks of consistently choosing lower-sodium options. Their taste buds actually adapt.”
Beyond Bread: Low Sodium Alternatives
If you’re severely restricting sodium, consider these bread alternatives:
- Lettuce wraps: Large romaine or collard green leaves make excellent sandwich wrappers
- Portobello mushrooms: Grilled portobello caps can serve as burger buns
- Rice cakes: Plain, unsalted rice cakes provide a crunchy base for toppings
- Cucumber slices: Thick-cut cucumber rounds work well for mini open-faced sandwiches
- Sweet potato “toast”: Sliced and toasted sweet potato offers a nutritious bread alternative
For more creative ideas, check out our article on 10 Healthy Bread Alternatives That Actually Taste Amazing.
The Connection Between Bread, Sodium, and Health
Reducing sodium intake through smart bread choices can significantly impact heart health. According to the American Heart Association, reducing sodium intake by just 1,000 mg per day can improve blood pressure and reduce cardiovascular disease risk.
For those following the popular Mediterranean diet, choosing low-sodium bread options aligns perfectly with this heart-healthy eating pattern.
Dr. Michael Greger of NutritionFacts.org explains: “Bread adds lots of sodium to our diet, not because each slice has tons of salt, but because we eat it so often. Switching to low-sodium bread can really add up to better health over time.”
Special Diet Options
Need Low-Sodium AND Gluten-Free?
It’s hard to find bread without both salt and gluten. Try these:
- Manna Organics Millet Rice Bread (70 mg sodium)
- Three Bakers 7-Grain Bread (95 mg sodium)
- Make your own using gluten-free flours
Need Low-Sodium AND Low-Carb?
If you follow keto or low-carb diets but need less salt too:
- Make cloud bread without salt
- Try flaxseed bread with very little salt
- Use almond flour to make bread without added salt
Connect these choices with other low-carb options in our article about Mediterranean Keto Diet: Combining 2 Powerful Eating Plans.
Common Questions
Is sourdough bread lower in salt?
Most sourdough bread is NOT lower in salt. In fact, it often has MORE salt than regular bread. But the sourdough process creates good flavors that help lower-salt versions taste better.
Can I make bread with no salt at all?
Yes, but a tiny bit of salt (¼ teaspoon per loaf) helps control yeast for better texture. Bread with no salt may not rise as well and won’t stay fresh as long. But it works if you need to avoid sodium completely.
Does toasting bread remove salt?
No. Toasting doesn’t remove any salt. The sodium stays in the bread no matter how you cook it.
Are sprouted grain breads naturally lower in salt?
Not always. Sprouted grains have health benefits, but their salt content depends on the recipe. Always read the nutrition label.
How can I make low-salt bread taste good?
Try these tricks:
- Let dough ferment longer
- Add herbs and spices
- Use honey or maple syrup
- Mix in nuts and seeds for texture and flavor
Final Tips: Heart-Healthy Bread Choices
You don’t need to give up bread to cut down on salt. There are many store-bought low-sodium breads. You can also make your own. Either way, you can still enjoy sandwiches and toast while taking care of your heart.
Remember these tips:
- Always check labels—”whole grain” doesn’t mean low-salt
- Look for bread with less than 140 mg sodium per slice
- Freeze low-sodium bread so it lasts longer
- Try making your own bread for complete control
- Add flavor with herbs, spices, and seeds instead of salt
By choosing better bread, you’re helping your heart without giving up foods you love.
Leave a Comment