Sourdough bread vs white rice: which is healthier?

They are about equally nutrient-dense: sourdough bread scores 21/100 and white rice 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.

Sourdough bread

21/100Lower nutrient density

272 kcal per 100 g. 1 slice: 32 g

White rice

21/100Lower nutrient density

130 kcal per 100 g. 1 cup cooked: 158 g

Which to pick for your goal

Fewer caloriesWhite rice272 vs 130 kcal per 100 g
More proteinSourdough bread11 vs 2.7 g per 100 g
More fiberSourdough bread2.2 vs 0.4 g per 100 g
Less sugarWhite rice4.6 vs <0.1 g per 100 g
More potassiumSourdough bread117 vs 35 mg per 100 g
Less saturated fatAbout even0.5 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Sourdough bread, 100 g	White rice, 100 g	Sourdough bread, 32 g	White rice, 158 g
Calories	272 kcal	130 kcal	87 kcal	205 kcal
Protein	11 g	2.7 g	3.4 g	4.3 g
Carbohydrates	52 g	28 g	17 g	45 g
Sugars	4.6 g	<0.1 g	1.5 g	<0.1 g
Fiber	2.2 g	0.4 g	0.7 g	0.6 g
Fat	2.4 g	0.3 g	0.8 g	0.4 g
Saturated fat	0.5 g	<0.1 g	0.2 g	0.1 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	117 mg	35 mg	37 mg	55 mg
Iron	3.9 mg	1.2 mg	1.3 mg	1.9 mg
Calcium	52 mg	10 mg	17 mg	16 mg
Magnesium	32 mg	12 mg	10 mg	19 mg
Sodium	602 mg	1 mg	193 mg	1.6 mg

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

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