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10 Salt-Laden Breakfast Loaves

04 September 2023

- 7 mins read

Is bread your everyday breakfast of choice? Freshly baked bread that are readily available at the neighbourhood bakery may be tempting, but the golden crusts and fluffy interiors conceal sources of salt that will throw your sodium consumption into disarray. Look out for these breads that may give rise to your salt intake, which will put you at risk of high blood pressure.

By NATALIE YEO

1. Hotdog Bun

Sodium content: 472.92mg (23.6% of the recommended daily sodium limit)

Where is the sodium?

Processed meat such as the Hotdog is preserved with salt to control microbial growth and prevent spoilage. Salt is also used to cure and enhance the flavour and texture of the meat. Bun dough – sodium is necessary to activate yeast particles during the baking process, for flavour enhancement and preservation.

How to enjoy this bread?

Experiment with lean protein sources such as chicken breast/tuna canned in water/olive oil, instead of processed meat. If you enjoy your buns, try alternative stuffings such as nut-based varieties e.g., walnut.
Avoid additional condiments and sauces to limit sodium consumption.

**Activities to burn away 234 calories*:**

40 minutes of cycling
27 minutes of running
1 hour and 36 minutes of cleaning

2. Croissant, with egg, cheese and ham

Sodium content: 1080.72mg (54% of the recommended daily sodium limit)

Where is the sodium?

Butter and salt, which are essential in flaky and buttery pastries like croissants; they also come with toppings from packaged and processed meats e.g., ham, cheese.

How to enjoy this bread?

Instead of croissants opt for wholemeal bread.
For a savoury topping, consider protein sources such as lean chicken, eggs with a mix of vegetables such as tomatoes, spinach. For a sweet option, opt for fruit toppings such as berries with a spread of 100% nut butter.
Limit overindulging on bread and pastries; manage the portion and pair it with protein, fibre, and heart-healthy fats to make it a balanced nutritious breakfast meal!

**Activities to burn away 474.2 calories*:**

1 hour 18 minutes of cycling
52 minutes of running
3 hours and 6 minutes of cleaning

3. Pork Floss Bun

Sodium content: 1150.5 mg (57.5% of the recommended daily sodium limit)

Where is the sodium?

From the dried shredded pork, seasoned with soy sauce, sugar, salt, spices. Bun dough – sodium is necessary to activate yeast particles in the baking process, for flavour enhancement and preservation.

How to enjoy this bread?

Consume in moderation and have a smaller portion by sharing with your loved ones; pair with a glass of reduced sugar/unsweetened soymilk as a nourishing drink to keep you feeling satiated without overindulging in the pork floss bun.

**Activity to burn away 337 calories*:**

59 minutes of cycling
39 minutes of running
2 hours and 38 minutes of cleaning

4. Ham and Cheese Toast

Sodium content: 606.06mg (30.3% of the recommended daily sodium limit)

Where is the sodium?

Ham is a processed meat preserved by salt to control microbial growth and prevent spoilage. Salt is also used to enhance flavour and texture of the meat. Processed cheese: salt acts as a preservative and flavour enhancer.

How to enjoy this bread?

Enjoy your toast without smothering it with highly salted toppings; give processed cheese on toast a miss and opt for mashed or sliced avocados to top your wholegrain toast. Instead of processed meat, opt for fresh lean protein sources such as chicken breast instead.
If you enjoy a sweet treat, try some of your favourite fruits i.e., berries, bananas topped with some low-fat yogurt, and 100% nut butter on your toast instead.
If you enjoy some cheese, opt for lower sodium cheese, such as a slice of Swiss cheese with ~ 87mg sodium per slice.

**Activities to burn away 305 calories*:**

46 minutes of cycling
30 minutes of running
1 hour 48 minutes of cleaning

5. Kaya butter steamed bread

Sodium content: 520.5mg (26% of the recommended daily sodium limit)

Where is the sodium?

Butter – salt adds flavour and acts as a preservative to provide a longer shelf life. Salt is used for flavour enhancement and contributes to bread structure and texture.

How to enjoy this bread?

Swap the bread for wholemeal sliced bread; reduce/limit butter intake – ask for butter on the side and use it sparingly.
Manage your kaya toast consumption by pairing it with protein such as a soft-boiled egg which can keep you feeling full for longer periods.
Go easy on the soy sauce while enjoying.

**Activities to burn away 435 calories*:**

59 minutes of cycling
39 minutes of running
2 hours 18 minutes of cleaning

6. Shiopan

Sodium content: 414mg (20.7% of the recommended daily sodium limit)

Where is the sodium?

Melted salted butter; sprinkle of salt on bread. Sodium in bread rolls for flavour enhancement, and to improve texture and preservation.

How to enjoy this bread?

Enjoy it by managing your portions. Have a small roll each time and pair it with a side of protein such as egg, and salad vegetables to keep you full for longer periods; prevent overconsumption of bread rolls. Try to limit the intake of salted pastries and rolls; swap that with wholemeal sliced bread/sandwich.

**Activities to burn away 207 calories*:**

31 minutes of cycling
21 minutes of running
1 hour 12 minutes of cleaning

7. Garlic Bread

Sodium content: 447.3 mg (22.4% of the recommended daily sodium limit)

Where is the sodium?

The garlic bread is coated with butter/margarine spreads, which is seasoned with salt and garlic salt. The French bread includes salt which enhances the texture and rising action of the dough. Some flour mixes may contain some preservatives to ensure the bread lasts for a longer period.

How to enjoy this bread?

Garlic bread is made with the French bread – the baguette. Experiment with making your own seasoned garlic bread! Use a slice of wholegrain bread; opt for olive oil instead of butter; use fresh garlic with herbs such as parsley; blend to make a paste. Spread a thin layer on slices of bread; bake them for five minutes or till they are golden, and enjoy your very own garlic bread! If you are having it from the bakery, share it with your loved ones; and have it with a salad including some lean protein such as egg, beans for a well-balanced nutritious meal.

**Activities to burn away 218.4 calories*:**

33 minutes of cycling
22 minutes of running
1 hour 18 minutes of cleaning

8. Bun with Dried Shrimp Sambal

Sodium content: 524mg (26.2% of the recommended daily sodium limit)

Where is the sodium?

Minced dried shrimp – salt is used in the drying process of the shrimp meat for preservation and flavour; salt is found in the bun dough, sambal belacan.

How to enjoy this bread?

Consume dried shrimp buns occasionally, and in moderation; portion manage, and share with your loved ones. Opt for fresh items such as buns with nut-based fillings i.e., walnut or lean protein such as egg, chicken.
Opt for wholemeal sandwich made with fresh lean proteins such as tuna, lean chicken, egg instead of dried items; this will keep you feeling full for longer periods. Limit indulgence in buns.

**Activities to burn away 275 calories*:**

34 minutes of cycling
23 minutes of running
1 hour 18minutes of cleaning

9. Egg Mayo Sandwich

Sodium content: 350mg (17.5% of the recommended daily sodium limit)

Where is the sodium?

Salt added in the preparation of mayonnaise for taste enhancement and preservation.

How to enjoy this bread?

For a home-made option, go for an alternative to your creamy mayonnaise dressings with plain low-fat Greek yogurt for a tangy and smooth texture or mashed avocados; throw in a tinge of Dijon mustard, fresh chives or dill with crackered black pepper; and for added moisture, consider squeezing lemon juice or a drizzle of olive oil. Add some crunch and fibre with chopped cucumber, tomatoes, pepper.

**Activities to burn away 260 calories*:**

41 minutes of cycling
27 minutes of running
1 hour and 36 minutes of cleaning

10. Coffee Bun

Sodium content: 425.7 mg (21.3% of the recommended daily sodium limit)

Where is the sodium?

Bun dough – sodium is necessary to activate yeast particles in the baking process and for flavour enhancement; salted butter filling – salt adds flavour and acts as a preservative to provide a longer shelf life.