Best Low Sodium Bread: Sodium per Slice Compared
What is the best low sodium bread? Look for a bread with 140 mg of sodium or less per serving, which is how the FDA describes “low sodium”.…
What is the best low sodium bread? Look for a bread with 140 mg of sodium or less per serving, which is how the FDA describes “low sodium”. A 28 g slice of regular white bread has about 140 mg, whole wheat about 130 mg and rye or white sourdough about 170 mg. Our Plain, Sesame and Everything breads have 70 mg a slice, 3% of the Daily Value, with 1 g of net carbs and 7 g of protein.
Want a bread that is low in sodium and carbs? Our Plain bread has 70 mg of sodium and 1 g of net carbs a slice.
Sodium per slice, by type of bread
Here is how common breads compare. Regular breads use USDA FoodData Central values scaled to a 28 g slice, about one ounce. Sprouted bread uses the Food For Life Ezekiel 4:9 label, which lists a 34 g slice. Our breads use our own nutrition labels.
| Bread | Slice | Sodium | Net carbs |
|---|---|---|---|
| Rye bread | 28 g | about 170 mg | 11.9 g |
| Sourdough (white) | 28 g | about 170 mg | 13.9 g |
| White bread | 28 g | about 140 mg | 13.1 g |
| Whole wheat bread | 28 g | about 130 mg | 10.3 g |
| Multigrain bread | 28 g | about 105 mg | 10.0 g |
| Sprouted (Ezekiel 4:9) | 34 g | 75 mg | 12 g |
| LowCarb Avenue Frankie sourdough | 28 g | 100 mg | 3 g |
| LowCarb Avenue Elodie sourdough sandwich bread | 28 g | 95 mg | 3 g |
| LowCarb Avenue Plain, Sesame or Everything | 28 g | 70 mg | 1 g |
Sodium varies a lot by brand, so treat these as typical values and check the label on the loaf you buy. The pattern is clear, though: most regular breads land between 100 and 170 mg a slice, and two slices for a sandwich double it.
How much sodium is too much?
The FDA advises adults to eat less than 2,300 mg of sodium a day. Bread is not very salty on its own, but people eat it often. Bread and rolls are one of the top sources of sodium in the American diet, according to Harvard Health, because a few slices a day add up.
A day with toast at breakfast and a sandwich at lunch is four slices. On regular white bread that is about 560 mg, roughly a quarter of the daily limit, before butter, cheese or deli meat. On our Plain bread it is 280 mg.
How to read sodium on a bread label
- Check the serving size. Sodium is listed per serving. Some labels use one slice and some use two, and slice weights differ.
- Look at % Daily Value. The FDA says 5% DV or less per serving is low and 20% DV or more is high.
- Know the label words. “Low sodium” means 140 mg or less per serving. “Reduced sodium” only means at least 25% less than the regular version, which can still be a lot.
- Watch the toppings. Salted crusts, cheese breads and everything-bagel style toppings can add sodium. Compare labels rather than guessing.
Our breads: low sodium and low carb
Our Plain, Sesame and Everything breads have 70 mg of sodium a slice, 3% of the Daily Value. Each 28 g slice also has 1 g of net carbs, 4 g of fiber, 7 g of protein, 65 calories and no added sugar.
Our sourdoughs are a little higher in sodium because salt is part of a classic sourdough. Frankie has 100 mg a slice and Elodie, our sandwich bread, has 95 mg, both 4% of the Daily Value. Each has 3 g of net carbs and 3 g of fiber a slice, with 6 g of protein in Frankie and 7 g in Elodie.
Prefer sourdough? Ours has 3 g of net carbs a slice.
Frequently asked questions
How much sodium is in a slice of bread?
Usually between 100 and 170 mg for a 28 g slice of regular bread, based on USDA data. Larger slices and salted crusts have more.
Is sourdough bread low in sodium?
Not usually. A slice of regular white sourdough has about 170 mg of sodium, more than most sandwich breads. Check the label, because recipes vary.
Is Ezekiel bread low sodium?
Yes. Ezekiel 4:9 lists 75 mg of sodium in a 34 g slice. It has 12 g of net carbs a slice, so it is not a low carb bread.
Can a bread be low in sodium and low in carbs?
Yes. Our Plain, Sesame and Everything breads have 70 mg of sodium and 1 g of net carbs a slice.
Low in sodium, low in carbs, high in flavor. We ship to all 50 states.
Sources
- U.S. Food and Drug Administration. Sodium in Your Diet.
- Harvard Health Publishing. Everyday foods are top 10 sources of sodium.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Bread, white, commercially prepared; Bread, whole-wheat, commercially prepared; Bread, multi-grain; Bread, rye; Bread, french or vienna (includes sourdough).
- Food For Life. Ezekiel 4:9 Sprouted Whole Grain Bread, Nutrition Facts label.
- LowCarb Avenue product nutrition labels: Plain, Sesame and Everything bread; Frankie sourdough; Elodie sourdough sandwich bread.
