Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍞
Whole wheat sourdough bread with pumpkin seeds Calories
Source of fiber, plant protein, and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (thick) of Whole wheat sourdough bread with pumpkin seeds (40 g) has 104 calories. That works out to 260 calories per 100 g. It contains 15.8 g of carbs, 4.3 g of protein, 3.1 g of fat and 2.8 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole wheat sourdough bread with pumpkin seeds Nutrition Facts
Selected: 1 slice (thick) · 40 g
104
KCAL / 40G
Carbs
15.8g
· 6% DV
Protein
4.3g
· 9% DV
Fat
3.1g
· 4% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 16% · Fat 26%
Whole wheat sourdough bread with pumpkin seeds nutrition facts table · 1 slice (thick) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 164 mg | 7% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 2.8 g | 10% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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.
How Many Calories in 1 Thick Slice of Whole wheat sourdough bread with pumpkin seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thick) | 40 g | 104 kcal |
| 1 slice (thin) | 25 g | 65 kcal |
| 2 slice (thin) | 50 g | 130 kcal |
| 1 piece (small) | 60 g | 156 kcal |
| 2 slice (thick) | 80 g | 208 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (medium) | 100 g | 260 kcal |
| 1 serving (large) | 120 g | 312 kcal |
| 1 piece (whole) | 500 g | 1300 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Whole wheat sourdough bread with pumpkin seeds
What is whole wheat sourdough bread with pumpkin seeds made of?
Whole wheat sourdough bread with pumpkin seeds is made from whole wheat flour, sourdough starter, water, salt and pumpkin seeds. Bakers may fold the seeds into the dough, scatter them on top, or do both.
How is whole wheat sourdough bread with pumpkin seeds different from regular sourdough bread?
Whole wheat sourdough bread with pumpkin seeds has a nuttier flavor and a denser texture than sourdough made with refined flour. The seeds add a crunchy bite, while whole wheat flour gives the loaf a heartier crumb.
Is whole wheat sourdough bread with pumpkin seeds good for you?
Yes, whole wheat sourdough bread with pumpkin seeds provides fiber and plant protein, making it a filling bread choice. It is still a source of carbohydrates, so pair it with foods such as eggs, hummus or vegetables for a more balanced meal.
What goes well with whole wheat sourdough bread with pumpkin seeds?
Whole wheat sourdough bread with pumpkin seeds pairs well with savory toppings such as avocado, eggs, cheese or hummus. Its tangy flavor also works with soups and salads, where a toasted slice can add crunch.
How should you store whole wheat sourdough bread with pumpkin seeds?
Store whole wheat sourdough bread with pumpkin seeds at room temperature in a bread box or cloth bag, away from moisture. Avoid the refrigerator, which can make bread stale faster; discard the whole loaf if you spot mold.
Can you freeze whole wheat sourdough bread with pumpkin seeds?
Yes, whole wheat sourdough bread with pumpkin seeds freezes well. Slice the loaf first and seal the slices in a freezer-safe bag so you can take out only what you need. Toast slices straight from frozen or let them thaw.
Can you use whole wheat sourdough bread with pumpkin seeds for sandwiches?
Yes, whole wheat sourdough bread with pumpkin seeds works well for sandwiches, especially with sturdy fillings like cheese, roasted vegetables or egg. Its denser crumb holds fillings well, though a very delicate filling may be overpowered by the seeds.
Does whole wheat sourdough bread with pumpkin seeds raise blood sugar?
Yes, whole wheat sourdough bread with pumpkin seeds can raise blood sugar because it contains carbohydrates. Its fiber and fermentation may affect how quickly it is digested, but sourdough is not carbohydrate-free; people with diabetes should follow their individual meal plan.
Why does whole wheat sourdough bread with pumpkin seeds taste sour?
Whole wheat sourdough bread with pumpkin seeds tastes tangy because naturally occurring acids develop as the sourdough starter ferments. A longer or warmer fermentation can make that flavor more noticeable, while the pumpkin seeds add a mild, nutty taste.
Why is whole wheat sourdough bread with pumpkin seeds denser than white bread?
Whole wheat sourdough bread with pumpkin seeds is usually denser because whole wheat flour contains bran, which changes the dough’s structure, and the seeds add weight. A tight crumb can also result if the dough is under-fermented.
Whole wheat sourdough bread with pumpkin seeds Vitamins & Minerals
Vitamins
B3
1.68mg · 11% DV
B1
0.12mg · 10% DV
B6
0.11mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.92mg · 40% DV
Selenium
14µg · 25% DV
Copper
0.16mg · 18% DV
Phosphorus
117mg · 17% DV
Sodium
164mg · 7% DV
Potassium ⭐
127mg · 4% DV
Whole wheat sourdough bread with pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat sourdough bread with pumpkin seeds
To burn the 104 calories in 1 slice (thick) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole wheat sourdough bread with pumpkin seeds?
Whole wheat sourdough bread with pumpkin seeds is made from whole wheat flour fermented with a sourdough starter, with pumpkin seeds mixed into the dough or scattered on top. The starter gives it a gently tangy flavour, while the seeds add a toasted, nutty note. It is a hearty loaf found in artisan bakeries and home kitchens in many places.
Its substantial crumb and crisp crust make it well suited to breakfast toast or sandwiches, and it pairs easily with soup or a simple salad. It provides fibre and plant protein, so a slice can make a satisfying base for a meal. For a lighter topping, try fresh vegetables, hummus or a modest amount of soft cheese.
How Nutritious Is Whole wheat sourdough bread with pumpkin seeds?
Nutrient density
High
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
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.
Is Whole wheat sourdough bread with pumpkin seeds 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 wheat sourdough bread with pumpkin seeds Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat sourdough bread with pumpkin seeds 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
Whole wheat sourdough bread with pumpkin seeds Fat Profile
SATURATED
0.44g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
Compare Whole wheat sourdough bread with pumpkin seeds
Foods Similar to Whole wheat sourdough bread with pumpkin seeds
Have another question about Whole wheat sourdough bread with pumpkin seeds?
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.