Sourdough Bread Nutrition Facts: Calories, Vitamins & Minerals
Sourdough Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 50 g |
|---|---|---|
| Calories | 245 kcal | 123 kcal |
| Energy (kilojoules) | 1,025 kJ | 513 kJ |
| Protein | 8.5 g | 4.3 g |
| Fat | 1.5 g | 0.8 g |
| incl. saturated | 0.3 g | 0.2 g |
| Total carbohydrates | 52 g | 26 g |
| incl. sugars | 2 g | 1 g |
| incl. fiber | 2.6 g | 1.3 g |
| Salt | 1.3 g | 0.7 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
245 kcal (1,025 kJ) per 100 g · P/F/C 8.5/1.5/52 g
Serving (slice, 50 g) — 123 kcal (513 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is sourdough bread healthy?
In moderation. Sourdough bread sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
Against
- Little fiber: 2.6 g per 100 g.
A typical serving (slice, 50 g) has 123 kcal, 4.3 g protein, 0.8 g fat and 26 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Sourdough ferments longer than yeast bread, giving a tangy taste and chewy crumb. Calorie-wise it's ordinary bread — the flour matters most.
protein 14%fat 6%carbs 80%
Vitamins and minerals in sourdough bread
Per 100 g, the standouts are thiamin — 0.71 mg, 59% of the Daily Value; selenium — 29 mcg, 52% of the Daily Value; folate — 170 mcg, 43% of the Daily Value.
| Nutrient | Per 100 g | Serving: slice, 50 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.71 mg | 0.36 mg | 30% |
| Riboflavin (B2) | 0.43 mg | 0.21 mg | 16% |
| Niacin (B3) | 4.8 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.11 mg | 0.05 mg | 3% |
| Folate (B9) | 170 mcg | 85 mcg | 21% |
| Potassium | 117 mg | 59 mg | 1% |
| Calcium | 52 mg | 26 mg | 2% |
| Magnesium | 32 mg | 16 mg | 4% |
| Phosphorus | 105 mg | 53 mg | 4% |
| Iron | 3.9 mg | 2 mg | 11% |
| Zinc | 1 mg | 0.52 mg | 5% |
| Copper | 0.15 mg | 0.08 mg | 8% |
| Manganese | 0.58 mg | 0.29 mg | 13% |
| Selenium | 29 mcg | 14 mcg | 26% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Bread, french or vienna (includes sourdough)” (FDC ID 172675, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Sourdough Bread calories by weight, 20–150 g
30 g of sourdough bread has 74 calories and 50 g has 123. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 49 | 1.7 / 0.3 / 10 | 0.5 |
| 30 g | 74 | 2.6 / 0.5 / 15 | 0.8 |
| 50 g — typical serving | 123 | 4.3 / 0.8 / 26 | 1.3 |
| 100 g | 245 | 8.5 / 1.5 / 52 | 2.6 |
| 150 g | 368 | 13 / 2.3 / 77 | 3.9 |
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Sourdough Bread: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Rye-wheat bread | 206 | 6.7 / 1.1 / 45 |
| Borodinsky rye bread | 208 | 6.8 / 1.3 / 46 |
| Rye bread | 210 | 6.6 / 1.2 / 46 |
| Scalded rye malt bread | 220 | 6.5 / 1.5 / 49 |
| Bran bread | 227 | 8.5 / 3.5 / 45 |
| Wholegrain bread | 230 | 9 / 3 / 45 |
| Wheat loaf bread | 242 | 8.1 / 1 / 52 |
| Sourdough bread | 245 | 8.5 / 1.5 / 52 |
Calories in dishes with sourdough bread
| Dish | Serving | Kcal per serving | Sourdough Bread in it |
|---|---|---|---|
| Pastrami sandwich | 190 g | 334 | ≈80 g |
| Avocado toast with salmon | 160 g | 323 | ≈60 g |
| Toast with ricotta and berries | 160 g | 282 | ≈60 g |
| Avocado toast with poached egg | 170 g | 335 | ≈59 g |
| Scrambled eggs with avocado on toast | 210 g | 391 | ≈50 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (slice, 50 g) is 123 kcal — roughly 40 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Sourdough Bread
Why swap: sourdough bread has a fair amount of salt (1.3 g per 100 g), almost no fiber (2.6 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Rye crispbread — 40 g, 128 kcal: +5.1 g fiber.
- Buckwheat crispbread — 35 g, 115 kcal: −0.4 g salt.
- Rice cakes — 30 g, 114 kcal: −0.6 g salt.
- Bran bread — 50 g, 114 kcal: +2.7 g fiber.
Sourdough Bread vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pancakes | 227 | 6.4 / 9.7 / 28 |
| Sourdough Bread | 245 | 8.5 / 1.5 / 52 |
| Focaccia | 249 | 8.8 / 7.9 / 36 |
| Bagel | 250 | 10 / 1.6 / 50 |
| Roti Telur | 250 | 7.8 / 13 / 26 |
| White Bread | 265 | 8 / 3.2 / 53 |
| Meat Pie | 271 | 8.9 / 15 / 24 |
Sourdough Bread: head-to-head comparisons
FAQ
How many calories are in 100 g of sourdough bread?
100 g of sourdough bread has 245 calories, with 8.5 g protein, 1.5 g fat and 52 g carbohydrates (2.6 g fiber).
How many calories are in a serving of sourdough bread?
A serving (slice, 50 g) has 123 calories: 4.3 g protein, 0.8 g fat and 26 g carbs.
What are the macros of sourdough bread?
Per 100 g: 8.5 g protein, 52 g carbs and 1.5 g fat. By calories that's about 14% protein, 80% carbs and 6% fat.
How long do you have to walk to burn a serving of sourdough bread?
About 40 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person — that's the 123 calories in a serving (slice, 50 g).
What vitamins and minerals are in sourdough bread?
Per 100 g, sourdough bread is richest in thiamin (0.71 mg, 59% DV), selenium (29 mcg, 52% DV), folate (170 mcg, 43% DV) — from USDA FoodData Central record 172675.
How much fiber is in sourdough bread?
100 g of sourdough bread has 2.6 g of fiber; a serving (slice, 50 g) has 1.3 g — 5% of the 25 g a day the WHO recommends.
How do the calories in sourdough bread change with the type?
Per 100 g it ranges from 206 kcal (rye-wheat bread) to 245 kcal (sourdough bread).