Sourdough bread scores a decent 56/100, primarily due to its notable protein and micronutrient content, though its sodium level slightly reduces its overall score.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Sourdough bread contains 289 kcal per 100 g.
Sourdough bread contains 11.3 g of protein per 100 g.
Sourdough bread contains 2.4 g of fiber per 100 g.
Sourdough bread contains 2.4 g of total fat per 100 g (0.5 g saturated).
Sourdough bread contains 0 g of added sugar per 100 g.
Sourdough bread provides 540 mg of sodium per 100 g.
Sourdough bread provides 115 mg of potassium per 100 g.
Sourdough bread provides 24 mg of magnesium per 100 g.
Sourdough bread scores 56/100 on FoodScore (decent).
Sourdough bread is classified as NOVA 3 (processed food).
Sourdough bread provides 11.3g of protein per 100g, contributing significantly to daily needs.
It is a good source of iron, offering 18% of the Daily Value per 100g serving.
With 540mg of sodium per 100g, it's important to consider overall daily sodium intake.
Sourdough is a NOVA class 3 processed food, indicating some level of industrial processing.
A 100g serving contains 35% of the Daily Value for Folate, an important B vitamin.
Scores +9 points above the grain category average (47/100 across 2269 foods).
Fiber
2.4g
9% of Daily Value
Protein
11.3g
23% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
540mg
23% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (11.3g)+7
Micronutrients (Iron, Folate)+4
−
What holds it back
Sodium (540mg)-2
Processed (NOVA 3)-5
Why it scores 56
Sourdough bread achieves a FoodScore of 56 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and some processing. On the positive side, it receives a significant bonus for its protein content, providing 11.3g per 100g, which is a substantial contribution to daily requirements. The bread also earns points for its micronutrient profile, particularly its iron content (3.2mg, 18% DV) and folate (35% DV), both essential for various bodily functions. Additionally, its 2.4g of fiber per 100g contributes a small bonus. However, the score is tempered by a penalty for its sodium content, at 540mg per 100g, which is relatively high and can contribute to exceeding daily sodium limits if consumed in large quantities. As a NOVA class 3 food, it incurs a penalty for being processed, indicating it's made from processed ingredients with some additives. To achieve a higher score, sourdough bread would ideally have lower sodium and be less processed, or offer even higher amounts of beneficial micronutrients or fiber.
Health benefits
What the nutrients in sourdough bread actually do for you, grounded in established dietary science.
Supports Muscle and Energy
Sourdough bread contributes to muscle maintenance and energy production due to its protein and iron content. A 100g serving provides 11.3g of protein, which is vital for building and repairing tissues, including muscle. The iron content, at 3.2mg (18% DV), is crucial for oxygen transport in the blood, preventing fatigue and supporting overall energy levels. For individuals seeking to increase their plant-based protein intake, sourdough can be a useful component of meals. However, it's important to pair it with other protein sources for a complete amino acid profile.
Aids Red Blood Cell Formation
The folate content in sourdough bread plays a key role in the formation of healthy red blood cells. With 35% of the Daily Value for folate per 100g, sourdough can help meet daily needs for this essential B vitamin. Folate is particularly important during periods of rapid cell division and growth, such as pregnancy, and is crucial for preventing certain types of anemia. While sourdough contributes significantly, a varied diet rich in leafy greens and legumes is also recommended to ensure adequate folate intake.
Contributes to Mineral Intake
Sourdough bread provides several important minerals, including iron, magnesium, and zinc, which are essential for numerous bodily functions. A 100g serving offers 18% DV for iron, 6% DV for magnesium, and 8% DV for zinc. Iron is critical for oxygen transport, magnesium supports muscle and nerve function, and zinc is vital for immune function and wound healing. While these amounts are not exceptionally high, they contribute to overall daily mineral intake, especially when sourdough is consumed regularly as part of a balanced diet.
Supports Digestive Health
The fiber content in sourdough bread contributes to digestive health. With 2.4g of fiber per 100g, it aids in maintaining regular bowel movements and can help prevent constipation. Dietary guidelines emphasize the importance of fiber for a healthy digestive system and for feeding beneficial gut bacteria. While sourdough's fiber content is moderate, incorporating it into meals alongside other fiber-rich foods like vegetables and fruits can help achieve recommended daily fiber intake. The fermentation process of sourdough may also make it easier to digest for some individuals.
Sourdough bread scores a decent 56/100, primarily due to its notable protein and micronutrient content, though its sodium level slightly reduces its overall score.
How to eat it
Sourdough bread is a versatile grain often enjoyed as a staple in American diets. It's commonly used for sandwiches, toast, or as an accompaniment to meals. Its distinct tangy flavor pairs well with both savory and sweet toppings. A typical serving size is one slice, which provides a moderate amount of calories and nutrients. Consider portion sizes to manage overall calorie and sodium intake, especially if consuming multiple slices.
Pair sourdough toast with avocado and a poached egg for a balanced breakfast rich in healthy fats and protein.
Use sourdough for open-faced sandwiches with lean protein and plenty of vegetables to boost nutrient density.
Be mindful of sodium content when choosing toppings; opt for fresh ingredients over highly processed deli meats.
Store sourdough bread at room temperature in an airtight container or bread box to maintain freshness for a few days.
For longer storage, slice and freeze sourdough bread, then toast individual slices as needed.
Things to keep in mind
For most healthy adults, sourdough bread is safe to consume in moderate amounts. Individuals with celiac disease or gluten sensitivity should avoid traditional sourdough made from wheat, as it still contains gluten. While the fermentation process can reduce FODMAPs, some individuals with Irritable Bowel Syndrome (IBS) may still experience digestive discomfort. The primary nutritional caution is its sodium content (540mg per 100g), which can be a concern for those managing high blood pressure or on a sodium-restricted diet. Always check the nutrition label, as sodium levels can vary between brands.
Sourdough bread can be a part of a healthy diet, scoring 56/100 on FoodScore. It provides beneficial nutrients like protein, iron, and folate. However, its sodium content is relatively high at 540mg per 100g, which should be considered within your daily intake. Choosing whole grain sourdough can further enhance its nutritional value.
Is sourdough bread good for weight loss?
Sourdough bread can fit into a weight loss plan when consumed in moderation. Its protein (11.3g per 100g) and fiber (2.4g per 100g) can contribute to satiety, helping you feel fuller. However, it is calorie-dense at 289 calories per 100g, so portion control is key. Focus on pairing it with lean proteins and vegetables to create balanced, satisfying meals.
Is sourdough bread processed?
Yes, sourdough bread is considered a NOVA class 3 processed food. This means it is made from processed ingredients, such as flour, water, and salt, and undergoes a fermentation process. While not ultra-processed (NOVA 4), it is not a minimally processed food.
How should I store sourdough bread to keep it fresh?
To keep sourdough bread fresh, store it at room temperature in a bread box or a paper bag inside a plastic bag. For longer storage, you can slice the bread and freeze it in an airtight bag or container. This allows you to thaw or toast individual slices as needed, preserving its quality.
What are some healthier alternatives to sourdough bread?
For healthier alternatives, consider 100% whole grain breads that are minimally processed (NOVA 1 or 2) and low in sodium. Sprouted grain breads can also offer increased nutrient availability. If you're looking to reduce carbohydrate intake, options like lettuce wraps or cauliflower thins can serve as bread substitutes.
Does sourdough bread contain gluten?
Yes, traditional sourdough bread made from wheat flour does contain gluten. While the fermentation process can break down some of the gluten, it is not gluten-free. Individuals with celiac disease or gluten sensitivity should avoid it or seek certified gluten-free sourdough options made from alternative flours.
Is sourdough bread good for gut health?
Sourdough bread can contribute to gut health due to its fiber content (2.4g per 100g), which supports regular digestion. The fermentation process involved in making sourdough may also make it easier to digest for some individuals compared to conventional breads. While it's not a probiotic food, it can be part of a diet that supports a healthy gut microbiome.