What Type of Bread is Lowest in Sodium? Your Guide to Heart-Healthy Options

November 6, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, over 40% of the sodium consumed by Americans comes from just 10 types of food, with breads and rolls being the leading source. Knowing what type of bread is lowest in sodium is a key step toward managing your intake for better heart health.

Quick Summary

Bread is a major contributor to dietary sodium, but low-sodium and salt-free alternatives are widely available. Options like specific sprouted grain breads and homemade loaves offer minimal to zero sodium, while commercial varieties labeled 'low sodium' must meet FDA standards. Reading labels is crucial for comparing products accurately, and simple steps like baking at home can put you in full control of your salt intake.

Key Points

Sprouted Grain Bread (No Salt Added): Certain sprouted grain breads, like Ezekiel 4:9 Low Sodium, are specifically formulated with zero or very low sodium, making them an excellent choice for a low-sodium diet.
Homemade Bread is Best: Baking your own bread gives you full control over the salt content, allowing you to eliminate it entirely or use low-sodium alternatives.
Check for 'Low Sodium' or 'No Salt Added' Labels: The FDA legally defines a 'low sodium' food as having 140mg or less per serving. However, 'no salt added' doesn't always guarantee zero sodium, so always double-check the nutrition panel.
Compare Sodium by Weight (per 100g): Due to varying slice sizes, comparing the sodium content per 100 grams provides a more accurate picture of which bread is truly lower in salt.
Be Mindful of Toppings: Even with low-sodium bread, high-sodium sandwich fillings like deli meats and processed cheese can sabotage your efforts. Opt for fresh ingredients to keep your overall meal low in salt.
Spelt Bread Can Be Lower : Research suggests that spelt bread tends to have lower sodium content than some standard commercial bread types, although variation exists.

Understanding the Salt in Your Loaf

For many, bread is a daily staple, but few realize it can be a significant source of hidden sodium. The salt added during the bread-making process serves several purposes beyond just flavor, including controlling fermentation and strengthening the dough's gluten structure. This is why even a bread that doesn't taste overtly salty can contain a surprising amount of sodium. With processed foods accounting for most of our daily sodium intake, making informed choices about something as simple as bread can have a profound impact on your overall health.

The Lowest Sodium Bread Options

When searching for the lowest sodium bread, you'll find that some types stand out from the rest. The absolute lowest sodium options typically fall into these categories:

Sprouted Grain Bread (No Salt Added): Brands like Food for Life (Ezekiel 4:9 Low Sodium) and Angelic Bakehouse offer versions of sprouted grain bread with 0mg sodium per slice. These are made from sprouted grains and legumes, resulting in a nutrient-dense product. Due to their dense, hearty texture and distinct flavor, they may not be suitable for everyone but are an excellent zero-sodium choice.
Homemade Bread: Making bread at home provides complete control over the ingredients, including the amount of salt used. You can experiment with herbs, spices, or even salt-free substitutes to boost flavor without adding sodium. This is the most reliable way to guarantee a truly low or zero-sodium loaf.
Certain Spelt Breads: Studies comparing different types of bread have shown spelt bread to have a lower salt content on average compared to others like rye or standard wheat toast. Spelt is an ancient grain and, when used in no-salt-added recipes, can be a great alternative. For example, a 1/4 cup of raw spelt flour often contains 0mg sodium.

Reading the Nutrition Label: A Practical Guide

To make the best low-sodium choices at the grocery store, you must become a savvy label reader. Don't rely solely on claims like "low sodium" on the front of the packaging, as these can be misleading. The U.S. Food and Drug Administration (FDA) defines "low sodium" as 140 milligrams or less per serving, while "very low sodium" contains 35 milligrams or less. Some products labeled "no salt added" may still contain other sodium-based ingredients, so checking the full nutrition facts panel is essential.

Key steps when reading labels:

Compare brands per 100g: To get a fair comparison, look at the sodium content per 100 grams, as slice sizes and weights can vary dramatically between products.
Check the serving size: Be aware that some products with a lower per-slice sodium count may have smaller, lighter slices than average, which can be deceptive.
Scan the ingredients list: Look for hidden sodium sources like sodium propionate or calcium propionate, which are used as preservatives.

Low Sodium Bread vs. Other Bread Types

Here is a comparison table to illustrate the sodium differences across various bread options. Values are approximate and can vary significantly by brand and recipe.


Bread Type	Average Sodium per Slice	Key Considerations
Sprouted Grain (No Salt)	0 - 10 mg	Very hearty texture, often found in the freezer section. The best choice for zero-sodium.
Homemade Bread	Adjustable	Provides complete control over ingredients and sodium level. Requires time and effort.
Spelt Bread	Variable (often lower)	A nutritious ancient grain option. Look for no-salt-added varieties or check labels carefully.
Commercial Low-Sodium Wheat	25 - 130 mg	A widely available option with reduced sodium. Still contains some salt and may have additives.
Standard Commercial Loaf	150 - 250+ mg	High sodium content due to added salt for flavor and preservation. Can contribute significantly to daily intake.

Beyond Just the Bread

For those on a low-sodium diet, the bread is only one part of the equation. Many toppings and fillings are packed with sodium, which can quickly negate the benefits of a low-salt bread. Be mindful of high-sodium culprits like deli meats, processed cheeses, and condiments. Instead, pair your low-sodium bread with healthier alternatives such as canned salmon or tuna packed in water, avocado, fresh vegetables, or unsalted peanut butter.

Conclusion

Choosing the lowest sodium bread is a straightforward yet impactful step toward better nutrition and heart health. While the very lowest options often include specialty sprouted grain breads with no salt added or loaves made from scratch, many commercial brands also offer solid low-sodium choices. The most important practice is to consistently read the nutrition label and ingredient list to ensure you know exactly what you're consuming. By combining a low-sodium bread with healthy, fresh toppings, you can significantly reduce your daily salt intake and enjoy a delicious, heart-healthy diet.

Frequently Asked Questions

According to the FDA, a food product can be labeled 'low sodium' if it contains 140 milligrams or less of sodium per serving.

Not necessarily. While some studies suggest whole grain varieties like spelt can be lower in sodium, the amount of salt is determined by the manufacturer, not the grain type. It is essential to read the nutrition label on every product.

Yes, you can. While salt plays a role in dough structure and flavor, many recipes exist for salt-free bread. You can also add salt-free seasonings or herbs to enhance the taste.

Salt is added to commercial bread for flavor, to control the fermentation process, and to improve the dough's texture and shelf life. Over time, the levels have increased to meet consumer taste expectations.

While many low-sodium and no-salt-added sprouted grain breads are available, it's not a universal rule. Some sprouted grain breads can still contain sodium. You should always check the label, especially for brands like Food for Life's Ezekiel line, which offers specific low-sodium versions.

Artisan and fresh bakery breads do not necessarily have less sodium. In fact, some can be higher in salt than packaged supermarket loaves. Unlike packaged products, freshly baked bread may not have a nutrition label, making it harder to determine the sodium content.

For low-sodium toppings, consider unsalted avocado, tomato, fresh vegetables, or a thin spread of unsalted nut butter. You can also make your own spreads or use condiments like low-sodium mustard sparingly.