The Best Low-Sodium Or Salt-Free Breads At The Grocery Store - Women's Health
Women's Health Composite
You probably don’t think of your morning toast as a major sodium bomb, but according to the American Heart Association, bread is actually a major source of sodium in the average diet. Um, what?
Yep. The average slice of bread contains around 10 percent of your daily sodium allotment (1,500 milligrams per day). And since (if you're like me) you probably eat more than one slice at a time (because bread baskets and sandwiches), that sodium can really add up.
Though salt isn’t essential to the bread-making process, manufacturers add it as a preservative and flavor-enhancer, according to dietitian Elizabeth Mulligan, RDN.
As a result, your love of bread may be causing your sodium intake to spike, which could lead to high blood pressure and increased risk of coronary heart disease and stroke.
Don't panic: You can totally still have your avocado toast and eat it, too. “I work with my clients to look for bread that has less than 5 percent of the daily value of sodium and as much fiber as possible,” says Mulligan. (Whole-wheat is a must, too, of course.)
If a loaf contains more than 15 percent of your recommended sodium intake per slice, put it down, she adds. While a little extra sodium in your bread might not be a biggie if you're all about the fruits and veggies otherwise, it can be a problem when your other eats also pack a lot of salt (like packaged foods and anything you order out).
When in doubt, rest assured that these dietitian-approved, low-sodium breads don’t skimp on taste.
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1Food for Life Ezekiel 4:9 Sprouted Whole-Grain Bread
amazon.com
$79.89
The Holy Grail of sprouted breads isn’t only low in sodium, but low on the glycemic index, too. “[This] means it won't raise your blood sugar super quickly and will give you lasting, sustained energy,” says Colleen Christensen, RD, dietitian for Setton Farms.
Per slice: 80 calories, 0.5 g fat (0 g saturated), 15 g carbs, 0 g sugar, 75 mg sodium, 3 g fiber, 4 g protein
2Vermont Bread Company Sodium-Free Whole-Wheat Bread
vermontbread.com
$10.00
Packed with whole grains and not much else, this bread has Christensen's whole-hearted approval. “I find that my body generally tends to feel best on foods with shorter, simpler ingredient lists,” she says.
Per slice: 70 calories, 1.5 g fat (0 g saturated), 14 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 3 g protein
3Alvarado Street Bakery Sprouted, No-Salt-Added, Multi-Grain Bread
alvaradostreetbakery.com
$2.99
Of all the low-sodium breads out there, Mulligan is most likely to recommend this sprouted option to her clients, since it contains a good amount of filling protein (the same amount as an egg per slice).
Per slice: 90 calories, 0.5 g fat (0 g saturated), 16 g carbs, 2 g sugar, 10 mg sodium, 2 g fiber, 6 g protein
Mulligan is also most likely to point her clients toward this high-fiber, higher-protein bread, which will help sustain blood sugar and promote satiety.
Per slice: 100 calories, 0.5 g fat (0 g saturated), 17 g carbs, 0 g sugar, 0 mg sodium, 3 g fiber, 6 g protein
5Food For Life Gluten-Free Rice Pecan Bread
foodforlife.com
“Food For Life Gluten-Free Rice Pecan Bread is a good low-sodium option, as it has a short list of mostly whole ingredients and just one gram of added sugar per slice,” says Kelli McGrane RD, dietitian for Lose It!.
Per serving: 120 calories, 4 g fat (0 g saturated), 19 g carbs, 1 g sugar, 15 mg sodium, 2 g fiber, 2 g protein
6Ener-G Foods Brown Rice Loaf
ener-g.com
$6.49
Sweetened with pear juice and free of gluten, wheat, dairy, and eggs, this brown rice bread is a good low-sodium option for those with food allergies, McGrane says. Since these slices are a bit low in fiber, pair them with high-fiber foods like raw fruits, veggies, and beans.
Per slice: 100 calories, 3 g fat (0 g saturated), 16 g carbs, 2 g sugar, 25 mg sodium, 1 g fiber, 1 g protein
7Food For Life Ezekiel 4:9 Organic, Low- Sodium Sprouted Grain Bread
amazon.com
$33.97
Love Ezekiel's breads but want to keep the sodium at an absolute zero? Mulligan recommends this low-sodium sprouted loaf.
Per slice: 80 calories, 0.5 g fat (0 g saturated), 15 g carbs, 0 g sugar, 0 mg sodium, 3 g fiber, 4 g protein
This rye bread is very low in sodium and sugar-free. “What’s most impressive, though, is that it’s made with just three whole ingredients: organic rye flour, spring water, and sourdough, says McGrane.
Per slice: 110 calories, 0 g fat (0 g saturated), 23 g carbs, 0 g sugar, 5 mg sodium, 2 g fiber, 2 g protein
9Angelic Bake House No-Added-Sodium, Sprouted 7-Grain Bread
angelicbakehouse.com
Made with ancient whole grains like quinoa, millet, barley, and rye, this super-low-sodium option also offers natural fiber and protein, says Mulligan.
Per slice: 70 calories, 0 g fat (0 g saturated), 13 g carbs, 1 g sugar, 5 mg sodium, 3 g fiber, 4 g protein
With 125 milligrams of sodium less than its regular counterpart, Christensen calls this option “a great alternative if you're looking for that classic wheat bread taste while reducing sodium intake.”
Per slice: 60 calories, 0.5 g fat (0 g saturated), 11 g carbs, 1 g sugar, 25 mg sodium, 1 g fiber, 3 g protein
11Nature's Own 100% Whole Wheat Bread
amazon.com
$8.36
Though this whole-wheat loaf is a little higher in sodium than other options on this list, it still fits within Mulligan's requirements. It also provides an impressive six grams of protein.
Per slice: 100 calories, 1.5 g fat (0 g saturated), 20 g carbs, 2 g sugar, 150 mg sodium, 3 g fiber, 6 g protein
If you like your bread hearty as can be, go for this grain- and seed-packed option from Dave's Killer Bread. It's lower in sodium than the brand's other options, but every bit as delicious.
Per slice: 60 calories, 1 g fat (0 g saturated), 12 g carbs, 3 g sugar, 100 mg sodium, 3 g fiber, 3 g protein
Bread should be satiating, and this one gives you plenty of filling bang for your buck. With six grams of protein and three grams of fiber per sodium-free slice, it's a win-win-win, according to Christensen.
Per slice: 65 calories, 1 g fat (0 g saturated), 14 g carbs, 0 g sugar, 0 mg sodium, 3 g fiber, 6 g protein
14Old London All Natural, Salt-Free, Whole-Grain Melba Toast,
walmart.com
$34.99
If you’re looking to satisfy a crunchy craving, these bread-cracker hybrids are a good way to go. Unlike many similar products, they're made without a shred of salt, a plus in Mulligan's book.
Per serving: 60 calories, 0 g fat (0 g saturated), 13 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 3 g protein
Marissa MillerMarissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond.
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