Which bread has the least amount of sodium in it?

November 27, 2025 •

3 min read

According to the CDC, over 70% of the sodium consumed by Americans comes from processed and restaurant foods, with bread being a major contributor. Many people wonder, which bread has the least amount of sodium in it, especially when trying to manage their salt intake for health reasons.

Quick Summary

Several breads offer minimal sodium, including salt-free sprouted grain bread, certain spelt and whole-grain varieties, and homemade recipes. Reading labels carefully for low or no-sodium claims is crucial for making the best dietary choices.

Key Points

Salt-Free Sprouted Grain is Best: For the least amount of sodium, choose a salt-free sprouted grain bread, like certain Ezekiel 4:9 varieties, found in the freezer section.
Homemade Offers Ultimate Control: Baking your own bread allows you to eliminate or precisely control the salt content, making it the most reliable low-sodium option.
Read Food Labels Carefully: Always check the nutrition facts for sodium levels, and look for 'low sodium' (140mg or less per serving) or 'no salt added' (<5mg per serving) claims.
Choose Naturally Lower Options: Spelt bread and some thinned-sliced whole grain varieties tend to have lower sodium than standard white or rye breads, but still require label checking.
Benefits Extend to Heart and Kidneys: Reducing sodium intake by choosing low-sodium bread can help lower blood pressure, decrease fluid retention, and protect against heart and kidney disease.

Bread is a daily staple for many, but its sodium content can be surprisingly high due to the addition of salt during processing. Choosing a low-sodium bread can be an important step for those looking to improve heart health and manage blood pressure. Fortunately, many options exist, from specific commercial brands to simple homemade recipes.

The Top Low-Sodium Bread Choices

When searching for the lowest sodium options, the best places to look are in the freezer section and among specialty health food brands. Many mainstream breads add significant salt for flavor and preservation, so it's essential to scrutinize the labels.

Salt-Free Sprouted Grain Bread

The clear winner for the least amount of sodium in commercial bread is often a salt-free sprouted grain loaf. Brands like Food for Life's Ezekiel 4:9 offer a salt-free sprouted whole-grain bread that contains virtually no sodium. This type is made from sprouted grains and legumes, so it does not contain added flour or salt. It's found in the freezer section and is a popular choice for those with serious dietary restrictions.

Spelt and Homemade Breads

Spelt bread often has naturally lower sodium levels than rye or standard wheat bread, making it a good commercial choice for those mindful of their intake. However, the most effective way to guarantee minimal sodium is to bake your own. Homemade recipes allow for complete control over ingredients, and many recipes for low-sodium or salt-free bread rolls and sandwich loaves are available online. Some recipes even specify using no-sodium flours.

Other Low-Sodium Commercial Brands

While they may contain some sodium, several brands are known for offering lower-sodium versions of their whole-grain products. Look for thin-sliced versions, which reduce the sodium per serving, or products explicitly labeled 'low sodium'. Always check the nutrition facts table to compare brands effectively.

Comparison of Bread Sodium Content

The following table provides a general comparison of sodium content based on typical market averages. The actual values can vary significantly by brand and serving size, so reading the nutrition label is essential.


Bread Type	Typical Sodium Content (per 100g)	Notes
Salt-Free Sprouted Grain	< 5 mg	Contains no added salt; often found frozen.
Spelt Bread	~450 mg	A lower-sodium option compared to many others.
Whole Wheat Bread	~400-500 mg	Varies widely; look for low-sodium labeled versions.
Sourdough Bread	~400-600 mg	Sodium content can be moderate to high.
Rye Bread	~550-800+ mg	Often among the highest in sodium.

The Importance of Reading Food Labels

To confidently choose a low-sodium bread, you must understand how to interpret food labels. According to the FDA, a product can be labeled 'low sodium' if it contains 140 milligrams or less of sodium per serving. However, it's crucial to check the serving size, as this can affect your total intake. A 'reduced sodium' label simply means the product has at least 25% less sodium than its standard version, which may still be high. Look for the 'no salt added' or 'salt-free' claims for the lowest options, which means a serving has less than 5 mg of sodium. The ingredients list also matters; if salt is among the first few ingredients, it's not a low-sodium choice.

Health Benefits of a Low-Sodium Diet

Reducing dietary sodium has several significant health benefits. It can help control blood pressure, reduce the risk of heart disease and stroke, and decrease fluid retention and bloating. Excessive sodium can put extra strain on your kidneys and heart, so switching to low-sodium bread is a simple yet effective strategy to support long-term cardiovascular and kidney health.

Conclusion: Making the Best Low-Sodium Bread Choice

Finding which bread has the least amount of sodium requires careful attention to product labels and a willingness to explore alternatives. For the lowest possible sodium content, a salt-free sprouted grain bread is the best commercial option, while baking homemade bread offers ultimate control. For packaged options, look for 'low sodium' or 'no salt added' varieties and compare the nutrition facts per serving. By making informed choices, you can easily reduce your daily sodium intake and enjoy a heart-healthy diet without sacrificing your love for bread.

Frequently Asked Questions

The lowest sodium bread available is typically a salt-free sprouted grain variety, such as Food for Life Ezekiel 4:9, which can be found in the freezer section of most grocery or health food stores.

Not necessarily. Sourdough bread can have a wide range of sodium content, from moderate to high, depending on the baker's recipe. Always check the nutrition label, as some commercially prepared versions can contain significant amounts of salt.

Yes, baking your own bread is the most effective way to control sodium intake. You can completely omit salt or use salt-free baking recipes to ensure minimal sodium content.

'Low sodium' means a product has 140 mg or less of sodium per serving, while 'reduced sodium' indicates the product has at least 25% less sodium than its regular version, which could still be high.

Yes, you can use a variety of herbs, spices, or even citrus zest to add flavor to homemade bread without relying on salt. Your taste buds will eventually adjust to less salty flavors.

Salt is added to commercial bread for multiple reasons, including flavor enhancement, controlling yeast fermentation, and extending shelf life.

Not inherently. The sodium content depends more on the specific brand and recipe than the flour type. You must compare the nutrition labels of both whole-wheat and white bread products to determine which has less sodium.