How healthy is sourdough bread?
Is sourdough bread healthy? Yes, in moderate portions. Sourdough bread scores 21/100 on the HowHealthyIs Score: 100 g provides 272 kcal, 3.9 mg iron and 11 g protein. Sourdough is fermented, which lowers its glycemic response a little, but white sourdough is still refined flour. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sourdough bread ranks higher than 21% of them.
Counts in favor (% daily value per 100 kcal)
- Iron8%
- Protein8%
- Fiber3%
- Magnesium3%
- Calcium1%
- Potassium1%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 24 minus 11 = 14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sourdough bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 272 kcal | 87 kcal | |
| Protein | 11 g | 3.4 g | 7% |
| Carbohydrates | 52 g | 17 g | 6% |
| Fiber | 2.2 g | 0.7 g | 3% |
| Sugars | 4.6 g | 1.5 g | |
| Added sugars | 0.5 g | 0.2 g | 0% |
| Fat | 2.4 g | 0.8 g | 1% |
| Saturated fat | 0.5 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 52 mg | 17 mg | 1% |
| Iron | 3.9 mg | 1.3 mg | 7% |
| Potassium | 117 mg | 37 mg | 1% |
| Magnesium | 32 mg | 10 mg | 2% |
| Sodium | 602 mg | 193 mg | 8% |
Source: USDA FoodData Central, "Bread, french or vienna (includes sourdough)" (FDC 172675). Values rounded.
Why is sourdough bread good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Toast and sandwiches
- Choosing whole-grain sourdough for more fiber
What should you watch out for?
- Salt content is similar to other breads.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.