Flour tortilla vs sourdough bread: which is healthier?

Sourdough bread is more nutrient-dense, scoring 21/100 against 15/100 for flour tortilla. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Flour tortilla

15/100Low nutrient density

306 kcal per 100 g. 1 tortilla (8"): 49 g

Sourdough bread

21/100Lower nutrient density

272 kcal per 100 g. 1 slice: 32 g

Higher score

Which to pick for your goal

Fewer caloriesSourdough bread306 vs 272 kcal per 100 g
More proteinSourdough bread8.2 vs 11 g per 100 g
More fiberFlour tortilla3.5 vs 2.2 g per 100 g
Less sugarFlour tortilla3.7 vs 4.6 g per 100 g
More potassiumAbout even125 vs 117 mg per 100 g
Less saturated fatSourdough bread2.9 vs 0.5 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Flour tortilla, 100 g	Sourdough bread, 100 g	Flour tortilla, 49 g	Sourdough bread, 32 g
Calories	306 kcal	272 kcal	150 kcal	87 kcal
Protein	8.2 g	11 g	4 g	3.4 g
Carbohydrates	49 g	52 g	24 g	17 g
Sugars	3.7 g	4.6 g	1.8 g	1.5 g
Fiber	3.5 g	2.2 g	1.7 g	0.7 g
Fat	8 g	2.4 g	3.9 g	0.8 g
Saturated fat	2.9 g	0.5 g	1.4 g	0.2 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	125 mg	117 mg	61 mg	37 mg
Iron	3.6 mg	3.9 mg	1.8 mg	1.3 mg
Calcium	146 mg	52 mg	72 mg	17 mg
Magnesium	22 mg	32 mg	11 mg	10 mg
Sodium	736 mg	602 mg	361 mg	193 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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