FoodScore
0/ 100
Decentgrain· 1 slice

Sourdough bread

Sourdough bread scores a decent 56/100, primarily driven by 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).
  • One 100g serving of sourdough bread provides 11.3g of protein.
  • It contributes 35% of the Daily Value for Folate and 18% for Iron per 100g.
  • Sourdough bread contains 540mg of sodium per 100g, which is a moderate amount.
  • As a NOVA class 3 food, it is considered processed.
  • It offers 2.4g of fiber per 100g, supporting digestive health.
  • 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 56/100, placing it in the decent category. Its score benefits significantly from its protein content, providing 11.3g per 100g, which contributes a strong +7 bonus. The bread also earns a +4 bonus for its micronutrient profile, specifically its good levels of iron (18% DV) and folate (35% DV) per 100g. Additionally, its 2.4g of fiber per 100g adds a +2 bonus, supporting digestive health. However, the score is tempered by a few factors. A penalty of -2 is applied due to its sodium content, which is 540mg per 100g. Furthermore, as a NOVA class 3 food, it is categorized as processed, incurring a -5 penalty. To achieve a higher score, sourdough bread would ideally need to have a lower sodium content and potentially a higher fiber count, or be less processed. Despite these penalties, its positive contributions from protein and key micronutrients keep it in the decent range.

Health benefits

What the nutrients in sourdough bread actually do for you, grounded in established dietary science.

Supports Muscle Maintenance and Growth

Sourdough bread can contribute to muscle maintenance and growth due to its protein content. A 100g serving provides 11.3g of protein, which is a substantial amount for a grain product. Dietary guidelines emphasize the importance of adequate protein intake for repairing tissues and building muscle mass, especially for active individuals. Including sourdough bread as part of a meal can help meet daily protein requirements, particularly when combined with other protein sources. While not a complete protein on its own, its contribution is valuable in a balanced diet.

Contributes to Red Blood Cell Formation

The iron and folate content in sourdough bread plays a role in supporting red blood cell formation. A 100g serving provides 3.2mg of iron, which is 18% of the Daily Value, and 35% of the Daily Value for folate. Both nutrients are critical for preventing anemia and ensuring proper oxygen transport throughout the body. Folate is also essential for cell division and DNA synthesis. Regular consumption can help maintain healthy iron and folate levels, particularly for individuals who may be at risk of deficiency.

Aids in Digestive Health

Sourdough bread contains dietary fiber, which is beneficial for digestive health. With 2.4g of fiber per 100g, it contributes to the recommended daily intake. Fiber helps to add bulk to stool, promoting regular bowel movements and preventing constipation. The fermentation process involved in making sourdough may also make some nutrients more bioavailable and potentially easier to digest for some individuals. While not exceptionally high in fiber, it still offers a meaningful contribution to gut function.

Provides Essential Minerals

Beyond iron, sourdough bread supplies other essential minerals like magnesium and zinc. A 100g serving contains 24mg of magnesium (6% DV) and 0.9mg of zinc (8% DV). Magnesium is involved in over 300 enzymatic reactions, supporting nerve and muscle function, and maintaining bone health. Zinc is crucial for immune function, wound healing, and DNA synthesis. While these amounts are modest, they contribute to the overall daily intake of these vital micronutrients, supporting various bodily processes.

How to eat it

Sourdough bread is a versatile grain product commonly enjoyed as a staple in American diets. It's often used for sandwiches, toast, or as an accompaniment to meals. Its distinct tangy flavor makes it a popular choice. A typical serving size is one slice, and it pairs well with a variety of spreads, proteins, and vegetables, making it easy to incorporate into balanced meals. Being mindful of portion sizes helps manage overall calorie and sodium intake.

Pair sourdough toast with avocado and an egg for a balanced breakfast rich in healthy fats and protein.
Use sourdough bread for open-faced sandwiches with lean protein and plenty of vegetables to boost nutrient density.
To manage sodium intake, choose low-sodium toppings like fresh vegetables, unsalted nut butters, or homemade spreads.
Store sourdough bread at room temperature in a bread box or paper bag to maintain its crust and texture, or freeze for longer storage.
Consider using sourdough bread as a base for bruschetta with fresh tomatoes and basil for a flavorful appetizer.
Things to keep in mind

For most healthy adults, sourdough bread is safe to consume in normal serving sizes. Individuals with celiac disease or gluten sensitivity must avoid sourdough bread made from wheat, rye, or barley, as it contains gluten. While the fermentation process can reduce FODMAPs, some individuals with Irritable Bowel Syndrome (IBS) may still experience digestive discomfort. Its sodium content, at 540mg per 100g, should be considered by individuals monitoring their blood pressure or those on a sodium-restricted diet. Otherwise, there are no widely documented significant cautions for this food at typical consumption levels.

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Reader questions
Is sourdough bread healthy?
Sourdough bread scores a decent 56/100 on FoodScore. It provides a good source of protein (11.3g per 100g) and essential micronutrients like iron (18% DV) and folate (35% DV). However, its sodium content (540mg per 100g) and classification as a processed food (NOVA 3) slightly reduce its overall score. When consumed in moderation as part of a balanced diet, it can be a nutritious choice.
Is sourdough bread good for weight loss?
Sourdough bread can be part of a weight loss diet, but it's not a magic bullet. Its protein content (11.3g per 100g) and fiber (2.4g per 100g) can contribute to satiety, potentially helping you feel fuller. However, it is calorie-dense at 289 calories per 100g. Portion control is key; pairing it with lean proteins and vegetables can create a more filling and nutrient-dense meal while managing calorie intake.
Is sourdough bread processed?
Yes, sourdough bread is classified as a NOVA class 3 food, meaning it is considered processed. This category includes foods made from basic ingredients with the addition of salt, sugar, oils, or other food substances, often involving industrial processes like fermentation. While it's not ultra-processed (NOVA 4), it has undergone more processing than whole, unprocessed grains.
How does sourdough bread compare to whole wheat bread?
Sourdough bread and whole wheat bread differ in their nutritional profiles and processing. Whole wheat bread typically has higher fiber content and may contain more diverse micronutrients if made with 100% whole grains. Sourdough's unique fermentation process can alter nutrient availability and flavor. Both can be healthy choices, but whole wheat bread generally offers more fiber and less processing if it's a true 100% whole grain product.
What are some good ways to use sourdough bread in meals?
Sourdough bread is highly versatile. It makes excellent toast for breakfast, especially with toppings like avocado, eggs, or nut butter. For lunch, it's a great base for sandwiches with lean meats, cheese, and plenty of vegetables. You can also use it to make croutons for salads, or serve it alongside soups and stews to soak up flavorful broths. Its tangy flavor complements many dishes.
Does sourdough bread contain gluten?
Yes, most sourdough bread is made from wheat flour and therefore contains gluten. While the fermentation process can break down some of the gluten, it does not eliminate it entirely. Individuals with celiac disease or gluten sensitivity should avoid traditional sourdough bread. Gluten-free sourdough options made from alternative flours are available for those who need to avoid gluten.
Can sourdough bread help with gut health?
Sourdough bread may offer some benefits for gut health, primarily due to its fiber content (2.4g per 100g) and the fermentation process. The fermentation can produce prebiotics and postbiotics, which may support a healthy gut microbiome. While it's not a probiotic food itself, its components can contribute to a favorable gut environment. However, individual responses can vary.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20