grain · Serving 1 slice
Sourdough bread
Sourdough bread scores a decent 56/100. It offers good protein and fiber, but its sodium content and moderate processing level are notable drawbacks.
56
Decent
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (2.4g)+2
- Protein (11.3g)+7
- Micronutrients (Iron, Folate)+4
What brings the score down
Penalties- Sodium (540mg)-2
- Processed (NOVA 3)-5
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 289 kcal | — |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | — |
| Fiber | 2.4 g | 9% |
| Protein | 11.3 g | 23% |
| Added sugar | 0 g | 0% |
| Sodium | 540 mg | 23% |
| Potassium | 115 mg | 2% |
| Calcium | 0 mg | 0% |
| Iron | 3.2 mg | 18% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 95 mg | 8% |
| Zinc | 0.9 mg | 8% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 35 % | 35% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Ingredients: Bread flour, water, sourdough starter, salt
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is sourdough bread a good choice for weight loss?
- Sourdough bread provides protein and fiber, which can contribute to satiety. However, like all breads, portion control is important due to its calorie content. It's a moderate option for weight management.
- Is sourdough bread good for people with diabetes?
- Sourdough bread's fiber content (2.4g per 100g) can help moderate blood sugar response compared to refined grains. However, individuals with diabetes should monitor their carbohydrate intake and consult with a healthcare professional.
- Is sourdough bread considered ultra-processed?
- Sourdough bread is classified as NOVA 3, meaning it is a processed food. While not ultra-processed (NOVA 4), it has ingredients like flour, water, salt, and starter culture, which undergo some processing.
- Does sourdough bread contain a lot of sodium?
- Yes, sourdough bread contains 540mg of sodium per 100g, which is a significant amount. This contributes to a penalty in its FoodScore, so those monitoring sodium intake should be mindful of serving sizes.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.