Sourdough Bread: Calories, Nutrition & Healthier Swaps
245 kcal per 100 g · Nutri-Score B
sugar: low saturated fat: low salt: medium fiber: low
Sourdough ferments longer than yeast bread, giving a tangy taste and chewy crumb. Calorie-wise it's ordinary bread — the flour matters most.
Sourdough Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 50 g |
|---|---|---|
| Calories | 245 kcal | 123 kcal |
| Protein | 8.5 g | 4.3 g |
| Fat | 1.5 g | 0.8 g |
| incl. saturated | 0.3 g | 0.2 g |
| Carbohydrates | 49 g | 25 g |
| incl. sugars | 2 g | 1 g |
| Fiber | 2.6 g | 1.3 g |
| Salt | 1.3 g | 0.7 g |
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.
Sourdough Bread: nutrition highlights
Nutritionally it's mainly a source of energy: 245 kcal per 100 g, 123 kcal per serving.
On the open Nutri-Score algorithm, sourdough bread gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One 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
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Whole Wheat Bread — 50 g, 115 kcal: +2.2 g fibre.
- Bran bread — 50 g, 114 kcal: +2.7 g fibre.
- Borodinsky rye bread — 60 g, 125 kcal: +2.5 g fibre.
- Rye Bread — 60 g, 126 kcal: +2.2 g fibre.