Bread’s the Biggest Culprit in US Salt Intake

Sodium intake is often discouraged, particularly in higher quantities. Most of our sodium intake is generally because of the cooked food dishes that we consume. Surprisingly, there are a lot of other sources of food as well which contain sodium but we are unaware of them. One such item is the bread which is considered to be the biggest culprit in US Salt intake. What many considered to have been pizza, pasta, or curry turns out to be just simple bread. 

The alarming fact about this is that many people are consuming bread without being aware of this fact. Being a major breakfast, this thing about bread is still unknown to many. 

Research on Bread as a Major Source of Sodium in the US

A new report out from the CDC says that breads and rolls are the number one source of salt in the US diet.

These findings are surprising because they indicate that it’s the number of breads and rolls we eat – and not necessarily the sodium content per serving – that is pushing US salt intake over recommended intake levels.

The 2010 Dietary Guidelines for Americans recommend we eat no more than 2,300 mg of sodium per day. People aged 51 and over, African Americans, and those with hypertension, diabetes, or chronic disease should limit salt intake even further, to 1,500 mg of sodium per day.

It is estimated that 90% of Americans eat more salt than they should each day and the CDC report finds that just 10 foods are responsible for 44% of the sodium intake in the US. Breads and rolls make up 7% of the salt we eat.

The top ten contributors of salt in our diet are:

  • Breads & rolls
  • Cold cuts & cured meats
  • Pizza
  • Poultry
  • Soups
  • Sandwiches
  • Cheese
  • Pasta dishes
  • Meat dishes
  • Snacks

Bran bread packed.

Cutting back on breads and rolls – especially those made from refined wheat flours (i.e. white flour with brown food coloring and a few micronutrients thrown back in) can not only help reduce calories and promote weight loss, but we now know they may also be a vital link in lowering our excessive sodium intake levels too.

Watch out for 100% whole wheat bread though – while it might be better for you from a whole grain and fiber standpoint, sodium can rack up here too. Look for 100% whole wheat breads that are lower in sodium, keeping in mind that salt is an essential component of the bread-baking process.

As a matter of fact, you should try to eat organically as much as possible. Here is a guide on eating organic on a tight budget. – Is Eating Organic on a Tight Budget Possible?

Buy Healthy Breads

Now that you are aware of the fact that regular breads have high sodium content in them, it is time that you make some healthier choices such as the ones given below.

Where to Buy
Alvarado Street Bakery Sprouted No Salt Added Bread Loaf 
Food For Life, Organic Ezekiel 4:9 Sprouted Bread, Low Sodium

1. Alvarado Street Bakery Sprouted No Salt Added Bread Loaf 

Alvarado Bread loaf with no salt added. 

Getting a healthy bread option is no longer difficult because this is a no-salt bread. It contains low amounts of sodium and is completely vegan with healthy nutritional content as well. It contains 6g of protein and only 0.5g of fat. Besides, it is made of different organic grains and other items with light sweetening done with the help of Molasses.  In addition to that, this is a NON-GMO Project safe bread as well.

Besides the health aspect, this is a soft wheat bread that comes sliced which makes it the perfect choice for eating for breakfast. Moreover, you can even cook several tasty sandwiches with it as well. The nutty flavor and aroma of this bread would be just enough to have you eat it right away. People of all ages can consume this bread without any restrictions. 

2. Food For Life, Organic Ezekiel 4:9 Sprouted Bread, Low Sodium

Low Sodium Bread. 

In case the first one isn't available, you can get this bread as a substitute. It is also a low-sodium product that will help you lessen the sodium content from your daily diet, particularly from breakfast. Being an all-natural product, it is completely organic and safe to consume as well. The best part? It has certified organic grains. It is 100% flourless too. 

Customers who bought this bread were highly satisfied with the taste of this bread. Keep in mind that this bread is frozen because it can perish easily. This is because the bread has a short expiry period mainly. After all, no chemical preservatives or additives have been used to manufacture or store this bread. It is recommended that you order 2 of these at one time because any more quantity would mean that it might expire soon. You should put this bread in the refrigerator right away as it gets delivered to you. After a while, as the bread defrosts, you can then use it. 

Low Sodium Bread Comparison

  Alvarado Street Bakery Sprouted No Salt Added Bread Loaf Food For Life, Organic Ezekiel 4:9 Sprouted Bread, Low Sodium
Quantity2 Packs of 1.5 Pound 6 Packs of 1.5 Pound1 Pack of 1.65 Pounds
ProsOrganically prepared Vegan. Gluten-free. Healthy choice Slightly longer expiry date. Organically prepared Sprouted bread and 100% flourless. Quite a healthy choice
ConsExpensiveShort expiry period
Whole wheat bread on wooden plate
Whole wheat bread on wooden plate


Bread is one of the most consumed foods in the US but if it is taking up a lot of sodium inside your body, it may not be a healthy choice for you. Fortunately, there are alternatives as well that you can purchase from and get it delivered to your doorstep. We have mentioned two of the best options above. We recommend that you share this important information with others who actively consume bread in a routine. 

Dates are also a good option for breakfast and contain many health benefits. Read more about them here – Health Benefits of Date Palm.