1 slice (medium) of Whole Grain Sourdough Bread (40 g) has 88 calories. That works out to 220 calories per 100 g. It contains 16.4 g of carbs, 3 g of protein, 0.9 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 Whole Grain Sourdough Bread?

Whole Grain Sourdough Bread is made with flour that retains the grain’s bran and germ, then fermented with a sourdough starter before baking. The method has a long baking tradition and produces a loaf whose flavour and texture vary with the flour, starter and fermentation time. Whole wheat is common, though some loaves include other grains or seeds.

Expect a crisp, deeply browned crust and a hearty, chewy crumb, often with a mild tang. It works well toasted at breakfast, alongside soup, or as the base for an open sandwich; in many places, a thick slice is also served with cheese or eggs. It is a relatively fibre-rich, low-sugar bread, with 6.5 g of fibre per 100 g. Pair it with vegetables and a protein-rich topping for a satisfying meal.

Whole Grain Sourdough Bread Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

41g

· 15% DV

Protein

7.5g

· 15% DV

Fat

2.2g

· 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 77% · Protein 14% · Fat 9%

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

Whole Grain Sourdough Bread Vitamins & Minerals

Vitamins

0.28mg · 23% DV

3.1mg · 19% DV

0.11mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Sodium

430mg · 19% DV

Potassium ⭐

170mg · 5% DV

Copper

0mg · 0% DV

How Nutritious Is Whole Grain Sourdough 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

Medium

59/ 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.

Whole Grain Sourdough 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 Whole Grain Sourdough Bread

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is Whole Grain Sourdough Bread Processed?

NOVA 3

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 Whole Grain Sourdough 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 Whole Grain Sourdough Bread Good For?

Vegan

— Not 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

Whole Grain Sourdough Bread Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Whole Grain Sourdough Bread

🍞vs🍚

Whole Grain Sourdough Bread vs Bulgur Pilaf100 kcal more per 100 g

→🍞vs🍝

Whole Grain Sourdough Bread vs Whole wheat pasta96 kcal more per 100 g

→🍞vs🥖

Whole Grain Sourdough Bread vs Breadstick190 kcal fewer per 100 g

→🍞vs🥯

Whole Grain Sourdough Bread vs Simit120 kcal fewer per 100 g

→

Foods Similar to Whole Grain Sourdough Bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole Grain Sourdough Bread

Is whole grain sourdough bread healthier than white bread?

Often, yes: whole grain sourdough bread provides more fiber than white bread, and its fermentation changes the bread’s flavor and texture. It is still bread, so what you eat with it and your portion size matter too.

Does whole grain sourdough bread cause a smaller blood sugar spike?

It may raise blood sugar more gradually than white bread, thanks to its whole grains and fermentation, but the effect varies. Pairing it with protein or healthy fats can also affect how quickly a meal is digested.

Why is whole grain sourdough bread so dense?

Whole grain sourdough bread can be dense because bran weighs down the dough and interferes with the gluten network that traps gas. A young starter, short fermentation, or dough with too little water can make the loaf denser still.

How should you store whole grain sourdough bread to keep its crust crisp?

Keep whole grain sourdough bread cut-side down on a board or in a paper bag at room temperature to preserve its crust. A sealed plastic bag keeps it softer but can make the crust lose its crispness.

Can you freeze whole grain sourdough bread?

Yes, whole grain sourdough bread freezes well. Slice it first, seal the slices in a freezer-safe bag, and toast them straight from frozen as needed; this avoids thawing the whole loaf and refreezing leftovers.

What gives whole grain sourdough bread its tangy taste?

Lactic acid and other acids produced by bacteria in the sourdough starter give whole grain sourdough bread its tang. Longer fermentation usually makes the flavor more pronounced, though the exact taste also depends on the starter and baking method.

Does whole grain sourdough bread contain yeast?

Yes, whole grain sourdough bread contains naturally occurring yeast from its starter, as well as bacteria that ferment the dough. It is not necessarily made with commercial baker’s yeast, but it is not yeast-free.

Does baking kill the live cultures in whole grain sourdough bread?

Yes, the heat of baking kills the live yeast and bacteria in whole grain sourdough bread. The fermentation can still affect its flavor and structure, but eating a baked loaf does not provide live starter cultures.

Is whole grain sourdough bread good for toast?

Yes, whole grain sourdough bread makes sturdy, flavorful toast. Its denser crumb holds up well under toppings such as avocado or eggs; slice it evenly so the center warms before the crust becomes too dark.

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

Look for whole-grain flour listed first among the ingredients in whole grain sourdough bread. A dark crust or visible seeds alone do not prove the flour is whole grain, since color and toppings can be misleading.

Have another question about Whole Grain Sourdough Bread?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026