How many calories are in sourdough bread—and is it healthier than other breads?
Whether you're tracking macros, managing blood sugar, or just curious about what’s in your toast, understanding the calories in sourdough bread can help you make smarter choices. While sourdough may taste light and tangy, its calorie content varies depending on slice size, flour type, and fermentation method. In this article, we break down sourdough bread's calorie profile, nutrition facts, and how it stacks up to other bread types.
How Many Calories in Sourdough Bread?
The number of calories in sourdough bread can vary depending on the size, weight, and ingredients of each slice. On average, a slice of sourdough is more caloric than white bread but may offer better nutritional benefits and satiety.
How Many Calories in a Slice of Sourdough Bread?
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A typical medium slice of sourdough bread (about 59 grams) contains approximately 188 calories. This is considered a standard size in artisan loaves.
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According to Nutritionix, a 1-ounce slice (~64 grams) of sourdough bread has around 174 calories. This is close to what you'd find in a commercially baked round loaf or sliced sourdough sandwich bread.
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A large artisan slice, which can weigh up to 96 grams, may contain up to 261 calories, especially if it’s thicker or made with enriched flour.
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Data from FatSecret shows that a slice measuring 5" x 2.5" x 1" and weighing approximately 41 grams contains 96 calories, making it a lower-calorie option for those watching portion size.
Keep in mind that homemade sourdough bread or specialty loaves with added seeds, olives, or cheese may have a higher calorie count per slice.
Sourdough Bread Nutrition Profile
Sourdough bread isn’t just about flavor—it also offers a well-rounded nutritional profile. Here's what you typically get in one 59-gram medium slice of plain sourdough:
Macronutrient Breakdown
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Carbohydrates: ~37 grams
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Protein: ~8 grams
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Fat: ~1 gram
This makes sourdough a relatively high-carb food, suitable as an energy source, with a modest amount of plant-based protein and very low fat content.
Fiber, Vitamins & Minerals
Thanks to the long fermentation process and whole grain flour (in some variations), sourdough often contains:
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Selenium – supports immune function and metabolism
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Folate (Vitamin B9) – essential for cell growth and repair
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Iron – helps transport oxygen in the blood
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Small amounts of magnesium, zinc, and B vitamins
The fermentation process also helps reduce phytic acid, improving the absorption of these nutrients compared to conventional bread.
Comparison to White and Whole Wheat Bread
| Bread Type | Calories (per 59g slice) | Protein | Carbs | Fiber |
|---|---|---|---|---|
| Sourdough | ~188 kcal | ~8g | ~37g | Moderate |
| White bread | ~160–170 kcal | ~5g | ~30g | Low |
| Whole wheat | ~170–180 kcal | ~6–7g | ~30–32g |
Higher |
Compared to white bread, sourdough typically has more protein, higher digestibility, and better nutrient availability due to its natural fermentation. While whole wheat bread may offer more fiber, sourdough's gut-friendly properties and lower glycemic impact make it a popular choice for health-conscious consumers.
Factors Affecting Calories & Nutrition in Sourdough Bread
The calorie content and nutritional value of sourdough bread can vary significantly depending on how it’s made. Let’s explore the key factors:
Slice Size and Loaf Density
One of the biggest calorie variables is slice thickness and loaf density:
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Artisan loaves tend to have larger air pockets and a denser crust, which can result in heavier slices—sometimes exceeding 90–100g per slice.
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Store-bought sourdough is often lighter, pre-sliced, and more uniform, with slices weighing between 40–60g.
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Bakery sourdough can vary widely, especially if baked with enriched flour or additional ingredients.
Tip: Always weigh your slice to get an accurate calorie estimate.
Flour Type Used
The type of flour used impacts both the nutrient profile and calorie content:
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White flour sourdough has slightly fewer nutrients and a lighter crumb.
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Whole wheat sourdough contains more fiber, B vitamins, and iron—making it more filling.
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Rye sourdough tends to be denser, lower on the glycemic index, and higher in micronutrients like magnesium.
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Gluten-free sourdough (made with rice, buckwheat, or oat flour) often contains more starch and can be higher in calories per gram.
Fermentation Method
The way sourdough is fermented impacts its nutrition:
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Traditional long fermentation (12–24 hours) helps break down gluten and phytic acid, making nutrients like iron and zinc more bioavailable.
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Quick-rise sourdough or commercially made sourdough may lack these benefits due to shorter proofing times or yeast additives.
Add-ins & Enhancements
Many artisan sourdoughs include extra ingredients that significantly increase calories and nutrients:
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Seeds (sunflower, chia, flax): boost healthy fats, protein, and fiber
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Nuts (walnuts, almonds): add calories, fats, and minerals
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Dried fruits (cranberries, figs): raise sugar and calorie content
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Cheese, olives, herbs: enhance flavor but also fat and sodium
Example: A slice of seeded sourdough may have 50–80 more calories than plain sourdough due to added fats and protein.
Health Aspects: Beyond Calories
Sourdough bread offers several nutritional and metabolic benefits that go far beyond just its calorie count.
Sourdough Fermentation Benefits
Traditional sourdough fermentation uses wild yeast and lactic acid bacteria, which can offer:
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Lower glycemic response: Sourdough bread has a lower GI than regular white bread, helping prevent blood sugar spikes.
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Improved digestibility: Fermentation pre-digests some of the starches and gluten, making sourdough easier on the gut.
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Reduced phytic acid: This allows for better absorption of minerals like iron, magnesium, and zinc.
It may also support gut health due to its prebiotic properties, promoting the growth of healthy gut bacteria.
Sourdough vs Other Breads
When compared to other common breads:
| Bread Type | Digestibility | Glycemic Index | Nutrient Absorption |
|---|---|---|---|
| White Bread | Low | High | Low |
| Whole Wheat Bread | Moderate | Moderate | Moderate |
| Sourdough Bread | High | Lower | Higher |
While whole wheat bread contains more fiber overall, sourdough’s fermentation unlocks nutrients and reduces antinutrients—making it a smart option even with slightly higher calories.
Calories in Different Sourdough Bread Types
Not all sourdough is created equal. The calorie content in sourdough bread can vary depending on the brand, portion size, flour blend, and baking method. Here’s how the numbers break down:
Sourdough Calories per 100g
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On average, 100 grams of sourdough bread contains approximately 272 calories.
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This is a useful benchmark for comparing different breads or estimating calories when weighing your portion.
Low-Calorie Small Slice (41g = 68 kcal)
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A thin, small slice of sourdough weighing about 41 grams may contain as little as 68 calories.
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This is typical of store-bought loaves or sliced sandwich bread designed for portion control.
Brand & Bakery Comparisons
| Bread Type | Weight per Slice | Calories per Slice |
|---|---|---|
| Panera Sourdough | 41g | 112 kcal |
| Store-Bought | ~48g | 120 kcal |
| Artisan Bakery | ~96g (2 slices) | 224 kcal |
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Panera Bread’s sourdough slice tends to be smaller and lighter, yet still slightly more caloric due to enriched flour.
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Artisan bakery slices are often twice the weight of standard commercial slices, which doubles the calorie count.
Factors That Influence Calorie Range
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Seeded or enriched sourdough (e.g. with oats, flax, or cheese) may exceed 300 kcal per 100g.
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Gluten-free sourdough can contain more starch or fat to compensate for texture, often increasing total calories.
FAQs About Sourdough Bread Calories
How many calories in sourdough bread?
About 272 calories per 100g, depending on ingredients and loaf type.
Calories in a slice of sourdough bread?
A typical slice (59g) contains ~188 calories, but can range from 68 to 260+ kcal based on size.
Is sourdough lower in calories than white bread?
No—calories are similar or slightly higher, but sourdough has better digestibility and a lower glycemic index.
Does adding seeds raise sourdough calories?
Yes—seeds, nuts, or cheese increase calorie, fat, and protein content.
Sourdough vs whole wheat bread: which has fewer calories?
Whole wheat bread may have fewer calories per slice, but sourdough offers better nutrient absorption.
Can sourdough be part of a weight-loss diet?
Yes—if portion-controlled, sourdough's slow-digesting carbs and higher satiety can support weight goals.
Calories in gluten-free sourdough?
Typically higher, around 280–320 kcal per 100g, due to higher starch or fat content in alternative flours.
How many calories are in a sourdough boule vs sandwich slice?
A thick boule slice can be 220–260 kcal, while a sandwich slice is usually 110–140 kcal.
Conclusion
Sourdough bread isn’t just about flavor—it’s a nutrient-dense, fermentation-forward option that can fit into most diets with the right portion control. While a slice of sourdough can range from 68 to over 260 calories, it also offers gut-friendly benefits, lower glycemic response, and improved nutrient absorption. If you're mindful of slice size and toppings, sourdough can be a smart, satisfying choice, even for those watching their caloric intake.
