How Many Calories in Sourdough Bread? Nutrition Facts & Macros
One medium slice of sourdough bread (64 g) has 174 calories
Protein 6.9g · Carbs 33.2g · Fat 1.5g
Sourdough bread is an artisan bread made with natural fermentation — wild yeast and lactic acid bacteria instead of commercial yeast. It has been trending as a healthier bread alternative. At 274 kcal per 100 g, sourdough is similar in calories to regular white bread, but the fermentation process may offer digestive benefits and a lower glycemic index. Sourdough contains about 31% water.
1138 kJ · per 100g · Water: 33 g
Calorie Calculator: Sourdough Bread
64 g Sourdough Bread contains 174 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium slice (64 g) | 174 kcal | 6.9g | 33.2g | 1.5g |
| 1 thick slice (80 g) | 218 kcal | 8.6g | 41.5g | 1.9g |
| 100 grams | 272 kcal | 10.8g | 51.9g | 2.4g |
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Sourdough Bread — Nutrition Facts
| Sourdough Bread | per 100g |
|---|---|
| Calories | 272 kcal |
| Protein | 10.75 g |
| Fat | 2.42 g |
| Carbs | 51.9 g |
| Fiber | 2.2 g |
| Sugar | 4.62 g |
| Sodium | 602 mg |
| Potassium | 117 mg |
| Magnesium | 32 mg |
| Phosphorus | 105 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.107 mg |
| Folate | 123 mcg |
| Manganese | 0.577 mg |
| Water | 33 g |
Source: USDA FoodData Central (FDC ID: 172675) · Data verified April 2026
Variations
White sourdough
274 kcal per 100 g — the classic sourdough made from white wheat flour. Crispy crust, open crumb, tangy flavor. 10.75 g protein, 2.4 g fiber per 100 g. The most common type found in bakeries. Lower glycemic index than standard white bread thanks to fermentation.
Whole wheat sourdough
~250 kcal per 100 g — made with whole wheat flour instead of white. Denser, nuttier flavor. More fiber (~4.5 g per 100 g) and slightly more protein. Combines the nutritional benefits of whole grains with the digestive benefits of sourdough fermentation. Slightly lower glycemic index than white sourdough.
Rye sourdough
~259 kcal per 100 g — made with rye flour, producing a denser, darker bread with a more intense sour flavor. Higher fiber (~5.8 g per 100 g) than white sourdough. Traditional in Northern Europe (Scandinavia, Germany, Baltics). The densest of the three varieties with the strongest flavor.
Dietary Perspectives
For Weight Loss
Similar calories to regular bread (274 vs 252 kcal per 100 g for whole wheat) but sourdough may keep you fuller longer due to its lower glycemic index from fermentation. One slice (64 g) has 175 kcal — manageable within a calorie deficit. The fermentation process breaks down some phytic acid, improving mineral absorption. Still high in carbs (51.9 g per 100 g) — control your portions.
For Athletic Performance
Good carb source with 51.9 g per 100 g. One slice (64 g) provides ~33 g carbs for energy. Better mineral absorption than regular bread due to fermentation breaking down phytic acid. Decent folate (125 mcg per 100 g). Good for pre-workout toast with peanut butter or avocado. Two slices deliver ~66 g carbs — solid for glycogen replenishment post-training.
For Keto
NOT suitable for keto — 49.5 g net carbs per 100 g (51.9 g total carbs minus 2.4 g fiber). One slice (64 g) has ~31.7 g net carbs — far over the 20 g daily keto limit. Even half a slice has ~15.8 g. Fermentation does NOT significantly reduce carb content. For keto bread alternatives, use cloud bread, almond flour bread, or lettuce wraps instead.
Frequently Asked Questions
How many calories are in sourdough bread?
One medium slice of sourdough bread (64 g) contains approximately 175 calories. Per 100 g, sourdough has 274 calories (1146 kJ). Two slices (for a sandwich) have about 351 calories before any fillings. Calorie-wise, sourdough is very similar to regular white bread (265 kcal/100 g) and slightly more than whole wheat (252 kcal/100 g).
Is sourdough bread healthier than regular bread?
Sourdough has potential health advantages over regular bread. The fermentation process breaks down phytic acid, improving mineral absorption (iron, zinc, magnesium). It typically has a lower glycemic index than white bread, meaning slower blood sugar rise. The lactic acid bacteria may support gut health. However, macros are very similar — sourdough is not significantly lower in calories or carbs.
How many carbs are in sourdough bread?
Per 100 g, sourdough bread contains 51.9 g of carbohydrates, of which 4.39 g is sugar and 2.4 g is fiber. One medium slice (64 g) has about 33.2 g of carbs. Net carbs per 100 g are 49.5 g. Despite similar carb content to white bread, sourdough's fermentation may reduce the glycemic response.
Is sourdough bread good for weight loss?
Sourdough bread has similar calories to regular bread (274 vs 265 kcal per 100 g), so it is not inherently better for weight loss. However, its lower glycemic index may help you feel fuller longer, reducing overall intake. One slice (64 g, 175 kcal) is manageable within a calorie deficit. Control portions — sourdough slices tend to be larger than standard sliced bread.
Is sourdough bread keto-friendly?
No — sourdough bread is not keto-friendly. It contains 49.5 g of net carbs per 100 g. One medium slice (64 g) has approximately 31.7 g of net carbs, which exceeds the entire daily carb limit on a strict keto diet (20 g). Even half a slice has about 15.8 g. Fermentation does not significantly reduce carbs. For keto, use cloud bread, almond flour bread, or lettuce wraps.
Is sourdough bread easier to digest?
Many people find sourdough easier to digest than regular bread. The long fermentation process (12-48 hours) partially breaks down gluten and reduces FODMAPs — fermentable sugars that can cause bloating. It also breaks down phytic acid, improving mineral absorption. However, sourdough still contains gluten and is not safe for people with celiac disease.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sourdough Bread | 272 | 10.75g | 51.9g | 2.42g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Rye Bread | 259 | 8.5g | 48.3g | 3.3g |
| Bagel (Plain) | 264 | 10.56g | 52.38g | 1.32g |
| Pita Bread | 275 | 9.1g | 55.7g | 1.2g |
per 100g
Per 100 g, sourdough bread has 274 kcal with 10.75 g protein — very close to regular white bread (265 kcal) but with potential digestive benefits from fermentation. Compared to rye bread (259 kcal, 5.8 g fiber), sourdough has less fiber (2.4 g) but better mineral absorption thanks to phytic acid breakdown.
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