Rye bread vs sourdough bread: which is healthier?
They are about equally nutrient-dense: rye bread scores 23/100 and sourdough bread 21/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Rye bread
259 kcal per 100 g. 1 slice: 32 g
Sourdough bread
272 kcal per 100 g. 1 slice: 32 g
Which to pick for your goal
- Fewer caloriesAbout even259 vs 272 kcal per 100 g
- More proteinSourdough bread8.5 vs 11 g per 100 g
- More fiberRye bread5.8 vs 2.2 g per 100 g
- Less sugarRye bread3.9 vs 4.6 g per 100 g
- More potassiumRye bread166 vs 117 mg per 100 g
- Less saturated fatAbout even0.6 vs 0.5 g per 100 g
Nutrition side by side
| Nutrient | Rye bread, 100 g | Sourdough bread, 100 g | Rye bread, 32 g | Sourdough bread, 32 g |
|---|---|---|---|---|
| Calories | 259 kcal | 272 kcal | 83 kcal | 87 kcal |
| Protein | 8.5 g | 11 g | 2.7 g | 3.4 g |
| Carbohydrates | 48 g | 52 g | 15 g | 17 g |
| Sugars | 3.9 g | 4.6 g | 1.2 g | 1.5 g |
| Fiber | 5.8 g | 2.2 g | 1.9 g | 0.7 g |
| Fat | 3.3 g | 2.4 g | 1.1 g | 0.8 g |
| Saturated fat | 0.6 g | 0.5 g | 0.2 g | 0.2 g |
| Vitamin C | 0.4 mg | 0 mg | 0.1 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 166 mg | 117 mg | 53 mg | 37 mg |
| Iron | 2.8 mg | 3.9 mg | 0.9 mg | 1.3 mg |
| Calcium | 73 mg | 52 mg | 23 mg | 17 mg |
| Magnesium | 40 mg | 32 mg | 13 mg | 10 mg |
| Sodium | 603 mg | 602 mg | 193 mg | 193 mg |
Last updated . Scores use the HowHealthyIs Score method.