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Sourdough Bread Nutrition Facts: Is Sourdough Bread Good for You?
Sourdough bread is high in protein, several B vitamins like folate and thiamin, and minerals such as selenium, iron, and manganese. While it offers these nutrients, it is also high in sodium, providing over a quarter of the daily value in a 100-gram serving. Its place in a balanced diet depends on the portion size and what other foods you eat, as it is also a significant source of carbohydrates and calories.
Per 100 g · Bread, french or vienna (includes sourdough)
What stands out in sourdough bread
- High in key minerals. A 100-gram serving of sourdough bread provides 28.6 mcg of selenium (52% DV) and 3.9 mg of iron (22% DV). It is also high in manganese, with 25% of the Daily Value.
- High in B vitamins. This bread is high in several B vitamins per 100 grams, including thiamin (59% DV), riboflavin (33% DV), niacin (30% DV), and folate (42% DV).
- Protein content. With 10.8 grams of protein per 100 grams, sourdough bread supplies 22% of the Daily Value for protein.
- Sodium content. Sourdough bread contains 602 mg of sodium per 100 grams, which is 26% of the Daily Value.
What to keep in mind
- Sourdough bread is high in sodium, with one 100-gram serving containing 26% of the Daily Value.
- It provides 2.2 grams of dietary fiber, or 8% of the Daily Value, per 100 grams.
- Be mindful of portion sizes to manage calorie and carbohydrate intake.
Sourdough Bread nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 272 kcal | – |
| Protein | 10.8 g | 22% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.53 g | 3% |
| Monounsaturated fat | 0.36 g | – |
| Polyunsaturated fat | 0.85 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 51.9 g | 19% |
| Dietary fiber | 2.2 g | 8% |
| Total sugars | 4.6 g | – |
| Water | 33 g | – |
| Sodium | 602 mg | 26% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 117 mg | 2% |
| Calcium | 52 mg | 4% |
| Iron | 3.9 mg | 22% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 105 mg | 8% |
| Zinc | 1 mg | 9% |
| Copper | 0.15 mg | 17% |
| Manganese | 0.58 mg | 25% |
| Selenium | 28.6 mcg | 52% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.21 mg | 1% |
| Vitamin K | 0.7 mcg | 1% |
| Thiamin (B1) | 0.71 mg | 59% |
| Riboflavin (B2) | 0.43 mg | 33% |
| Niacin (B3) | 4.8 mg | 30% |
| Vitamin B6 | 0.11 mg | 6% |
| Folate (DFE) | 170 mcg | 42% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 8 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sourdough Bread by portion
The nutritional values depend on the serving size. A one-ounce (28 g) portion of sourdough bread contains 77 calories, 14.7 grams of carbohydrates, and 3.1 grams of protein. According to the USDA data, a single slice weighing 139 grams is a much larger portion, providing 378 calories, 72.1 grams of carbohydrates, 15 grams of protein, and 3.1 grams of dietary fiber. This larger slice also contains 6.4 grams of total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 77 | 3.1 g | 14.7 g | 0.6 g | 0.7 g |
| 1 slice | 139 g | 378 | 15 g | 72.1 g | 3.1 g | 3.3 g |
How sourdough bread compares with other grain foods
Among 18 grain foods analyzed, this sourdough bread ranks relatively high for calories (4th), protein (4th), and sodium (3rd), while ranking lower for dietary fiber (11th). Compared to other common breads per 100 grams, sourdough has more calories (272 kcal) and carbohydrates (51.9 g) than whole wheat, rye, or white bread. Its protein content of 10.8 grams is higher than that of white bread (8.8 g) and rye bread (8.5 g), but lower than whole wheat bread (12.4 g). It contains less dietary fiber (2.2 g) than both whole wheat bread (6.0 g) and rye bread (5.8 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
| Bagel | 264 | 10.6 g | 52.4 g | 1.6 g | 1.3 g |
| Rye Bread | 259 | 8.5 g | 48.3 g | 5.8 g | 3.3 g |
| Whole Wheat Bread | 252 | 12.4 g | 42.7 g | 6 g | 3.5 g |
Quick answers
How many calories are in a slice of sourdough bread?
Based on USDA data, a one-ounce (28 g) serving of sourdough has 77 calories. A larger slice defined as 139 grams contains 378 calories.
How much protein is in sourdough bread?
A 100-gram serving of sourdough bread provides 10.8 grams of protein. A single 139-gram slice contains 15 grams of protein, while a one-ounce serving has 3.1 grams.
Is sourdough bread low in sugar?
Sourdough bread contains 4.6 grams of total sugars per 100 grams. A one-ounce serving has 1.3 grams of sugar, and a 139-gram slice has 6.4 grams.
When to talk to a doctor or dietitian
- Sourdough Bread contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 602 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sourdough bread fits your situation.
Last updated October 21, 2026