Sourdough Bread: Calories, Nutrition Facts, and Health Benefits (2026)

Sourdough bread contains 145 calories per slice (50 g), with 5.8 g protein and 1.2 g fiber. It has a glycemic index of about 53, indicating a lower glycemic response compared to many other breads.

This page provides detailed nutrition information for sourdough bread, including its calorie content, macronutrient breakdown, and health benefits. Sourdough bread is notable for its fermentation process, which may contribute to its unique nutritional profile.

Sourdough Bread Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for sourdough bread per slice (50 g) and per 100 g, highlighting key nutrients and their values.

Values are for 1 slice (50 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	145	289	7%
Protein	5.8 g	11.7 g	12%
Carbohydrates	28.1 g	56.3 g	10%
Fiber	1.2 g	2.4 g	4%
Sugar	2.1 g	4.2 g	-
Fat	1.1 g	2.1 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	50 mg	100 mg	1%
Sodium	284 mg	567 mg	12%
Folate	60 mcg	120 mcg	15%
Iron	1.70 mg	3.40 mg	9%

About 77% of sourdough bread calories come from carbohydrates, 16% from protein and 6% from fat.

Sourdough Bread by Health Goal

Here, we assess how sourdough bread rates for common dietary goals, providing insights into its suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Fair	145 calories per serving
Blood sugar / diabetes	Fair	Glycemic load of about 14 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron (60 mcg folate per serving)
Digestion	Fair	1.2 g fiber per serving supports regularity
Heart health	Fair	Refined and a meaningful source of sodium (284 mg per serving); whole-grain versions are better
Muscle gain	Fair	Modest protein (5.8 g) on its own; pair bread with eggs, beans or meat

Sourdough Bread and Blood Sugar

Glycemic index: 53. Glycemic load: 14 per serving.

Sourdough Bread has a glycemic index of about 53 and a glycemic load of around 14 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Sourdough Bread Compares to Other Breads and Baked Goods

The comparison table below illustrates how sourdough bread stacks up against other types of bread and baked goods in terms of nutrition and health benefits.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Sourdough Bread	289	11.7	2.4	56.3
White Bread	266	9.0	2.7	49.0
Rye Bread	259	8.5	5.8	48.3
Whole Wheat Bread	254	12.3	6.0	43.1

Sourdough Bread Myths, Checked

Sourdough is gluten-free , False. Sourdough made from wheat still contains gluten, though long fermentation may make it easier for some people to digest.

Sourdough has no real health advantage , Misleading. Its fermentation lowers the glycemic response compared with regular white bread and can improve mineral availability.

How to Track Sourdough Bread

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sourdough bread accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a slice of sourdough?

A slice of sourdough bread contains 145 calories. This makes it a moderate-calorie option compared to other types of bread.

Is sourdough bread good for weight loss?

Sourdough bread can be beneficial for weight loss due to its lower glycemic index and higher fiber content, which may help with satiety.

Can people with diabetes eat sourdough bread?

People with diabetes can eat sourdough bread, but portion control is important due to its carbohydrate content. Its glycemic index of 53 is lower than many other breads.

How much fiber is in sourdough bread?

Sourdough bread contains 1.2 g of fiber per slice (50 g), which contributes to digestive health and can help regulate blood sugar levels.

Is sourdough bread high in sugar?

Sourdough bread has 2.1 g of sugar per slice (50 g), which is relatively low compared to many commercial breads.

Is sourdough bread healthier than regular bread?

Sourdough bread is often considered healthier than regular bread due to its fermentation process, which may enhance nutrient absorption and reduce gluten content.

Key Takeaways

• Sourdough bread has 145 calories per slice (50 g).
• Each slice contains 5.8 g of protein.
• It provides 1.2 g of fiber per slice.
• Sourdough bread has a glycemic index of about 53.
• Each slice contains 284 mg of sodium.
• Sourdough bread is lower in sugar compared to many other breads.