When we think about salty foods, our minds usually jump to things like potato chips, pretzels, and processed meats. We rarely suspect the sweet and savory treats in the bakery section of being major sodium culprits. However, salt is a crucial ingredient in baking that does more than just add flavor; it strengthens gluten, controls yeast, and acts as a preservative. This means that many of our favorite bakery items contain a surprisingly high amount of hidden salt, which can easily push us over our daily recommended sodium intake.
1. Bagels
A single, large bagel from a bakery or a grocery store can contain a shocking amount of sodium, often between 500 and 700 milligrams. That is nearly a third of the daily recommended limit of 2,300 mg, and that is before you add any cream cheese or other salty toppings. The dense, chewy texture of a bagel requires a significant amount of salt to develop properly.
2. Croissants
A flaky, buttery croissant might seem like a simple pastry, but it also packs a salty punch. A single, medium-sized croissant can have over 400 milligrams of sodium. The salt is essential for controlling the yeast and creating the tender layers of dough and butter that give the croissant its signature texture.
3. Savory Scones
Savory scones, especially those made with cheese and herbs like a cheddar and chive scone, are loaded with salt. The cheese itself is a major source of sodium, and more salt is added to the dough to enhance the flavor and create a tender crumb. It is not uncommon for a single scone to contain more than 800 milligrams of sodium.
4. Pre-Packaged Doughnuts
That sweet, glazed doughnut from a package is hiding a surprising amount of salt. Salt is used in the dough to control the yeast fermentation and is also a key ingredient in many glazes and fillings to balance out the sweetness. A single glazed doughnut can contain over 250 milligrams of sodium, a significant amount for a sweet treat.
5. Certain Types of Cake
You would never describe a slice of cake as “salty,” but many cake recipes call for a significant amount of salt to enhance the flavor of the chocolate and other sweet ingredients. A rich, decadent slice of chocolate cake from a bakery can easily have over 400 milligrams of sodium. The salt works behind the scenes to make the sweet flavors pop.
6. Whole Wheat Bread
Many people choose whole wheat bread as a healthier option, but it can often contain more sodium than white bread. Manufacturers sometimes add extra salt to whole wheat and multi-grain breads to improve their flavor and texture, as whole grains can have a more bitter taste. A single slice can have close to 200 milligrams of sodium, which adds up quickly in a sandwich.
7. Biscuits
A fluffy, Southern-style biscuit is a classic comfort food, but it is also very high in sodium. The salt is a crucial ingredient for creating the biscuit’s tender, flaky layers. A large biscuit from a restaurant or bakery can contain over 500 milligrams of sodium, and that is before you add any butter or gravy.
8. Muffins
Muffins, especially savory varieties like corn or bran muffins, can be a major source of hidden salt. The chemical leavening agents used to make them rise, like baking soda and baking powder, are sodium-based. Combined with the salt added for flavor, a single large muffin can easily exceed 400 milligrams of sodium.
9. English Muffins
The English muffin is another surprising source of sodium. Its unique, chewy texture with its famous “nooks and crannies” is created with a dough that contains a high proportion of salt. A single English muffin can have over 300 milligrams of sodium before you even add any butter or jam.
The Hidden Ingredient
The high sodium content in these bakery items highlights how salt can be a hidden ingredient in foods that do not even taste salty. This makes it incredibly easy to consume far more than the daily recommended limit without even realizing it. The best way to stay in control of your sodium intake is to read the nutrition labels on packaged goods and to be mindful of these surprisingly salty items when you visit a bakery.
Were you surprised by the amount of salt in any of these bakery items? What are your favorite tips for reducing hidden sodium in your diet? Share your advice!
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