1 slice (medium) of Sourdough Whole Grain Bread (40 g) has 92 calories. That works out to 230 calories per 100 g. It contains 16.4 g of carbs, 3.4 g of protein, 1 g of fat and 2.6 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Sourdough Whole Grain Bread?

Sourdough Whole Grain Bread is made with whole-grain flour and a sourdough starter, usually mixed with water and salt and left to ferment before baking. Its tangy aroma, substantial crumb and dark, crisp crust set it apart from softer white loaves; whole-grain flecks add extra texture to each slice.

It is often served toasted or fresh with breakfast, alongside soup, or as the base for a hearty sandwich. The whole grains make it a fibre-rich choice, with 6.5 g of fibre per 100 g. For a lighter topping, try a thin slice with tomato, fresh herbs and a modest layer of cheese or hummus.

Sourdough Whole Grain Bread Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

41g

· 15% DV

Protein

8.5g

· 17% DV

Fat

2.5g

· 3% DV

Fiber

6.5g

· 23% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 15% · Fat 11%

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Sourdough Whole Grain Bread Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.1mg · 19% DV

0.18mg · 11% DV

0.12mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

10µg · 18% DV

Sodium

400mg · 17% DV

Potassium ⭐

220mg · 6% DV

Copper

0mg · 0% DV

How Nutritious Is Sourdough Whole Grain Bread?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Sourdough Whole Grain Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sourdough Whole Grain Bread

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sourdough Whole Grain Bread Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sourdough Whole Grain Bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sourdough Whole Grain Bread Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sourdough Whole Grain Bread Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 6.9:1

Above the ideal 4:1 (6.9:1).

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Foods Similar to Sourdough Whole Grain Bread

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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450 kcal

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150 kcal

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155 kcal

Frequently Asked Questions About Sourdough Whole Grain Bread

Is sourdough whole grain bread healthy?

Yes, sourdough whole grain bread provides fiber and nutrients from whole grains, while fermentation gives it its characteristic flavor and texture. It can be a nourishing bread choice, but the sourdough label alone does not make every loaf equally nutritious.

Is sourdough whole grain bread good for people with diabetes?

It can fit into meals for people with diabetes, but sourdough whole grain bread still contains carbohydrates and can raise blood sugar. Its fiber and fermentation may affect the response; portion size and what you eat with it also matter. Ask your clinician for personal guidance.

How is sourdough whole grain bread different from regular whole wheat bread?

The main difference is how the dough rises: sourdough whole grain bread ferments with a sourdough culture, while many regular whole wheat loaves use commercial yeast. Both can contain whole grains, but sourdough usually has a tangier flavor and a denser crumb.

Does sourdough whole grain bread help with weight loss?

No, sourdough whole grain bread does not cause weight loss by itself. Its fiber and dense texture may help some people feel satisfied, but the amount eaten and toppings or sandwich fillings affect the meal as well.

How can you tell if sourdough whole grain bread is really whole grain?

Read the ingredients and look for whole-grain flour near the beginning of the list. A dark loaf is not proof: ingredients such as malt or molasses can deepen the color without showing that the bread is made mostly from whole grains.

How should you store sourdough whole grain bread?

Keep sourdough whole grain bread at room temperature in a bread box or paper or cloth bag, with the cut side protected. Refrigeration can make bread stale faster. If you see mold, discard the whole loaf rather than cutting away just the visible spot.

Can you freeze sourdough whole grain bread?

Yes, sourdough whole grain bread freezes well. Slice it before freezing in an airtight bag so you can take out individual slices and toast them straight from frozen, or let them thaw at room temperature. Avoid repeatedly thawing and refreezing the loaf.

Why does sourdough whole grain bread taste sour?

Sourdough whole grain bread tastes tangy because acids form as the sourdough culture ferments the dough. The length of fermentation and the culture itself influence how pronounced that flavor is, so loaves can range from mildly tangy to quite sharp.

Is sourdough whole grain bread better than white sourdough bread?

Sourdough whole grain bread generally contains more of the grain’s bran and germ than white sourdough bread, which means more fiber and a denser texture. White sourdough is usually lighter and milder; the better choice depends on the texture and taste you prefer.

Why is sourdough whole grain bread denser than white bread?

The bran and other grain particles in sourdough whole grain bread make it harder for the dough to form the airy structure typical of white bread. Whole grain flour also absorbs more water, contributing to a compact, hearty crumb.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026