Cratox AI
Reviewed by Cratox Nutrition Team · Updated December 18, 2025
Bread, sour dough - nutritional information
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Bread, sour dough

🔥 272 Calories
💪 10.8g Protein
⚡ 51.9g Carbohydrates
🥑 2.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Bread, sour dough
Energy density
Dense
272 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 76% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 54 · GL 14
Notable signals
High in sodiumLow in fatLow in sugarUSDA data

Nutritional Information

272
kcal/100g
Protein
10.8g
Carbohydrates
51.9g
Fat
2.4g
Glycemic Index:
54

About Bread, sour dough

Sourdough bread is a type of bread that is made through the fermentation of dough using naturally occurring lactobacilli and yeast. This method not only enhances the flavor profile but also increases the bread's shelf life. Originating thousands of years ago, sourdough has roots in ancient civilizations, particularly in regions of the Middle East. The unique fermentation process results in a distinctive tangy flavor and chewy texture, making it a favorite among bread lovers worldwide. Nutritionally, sourdough bread is rich in carbohydrates, providing a quick source of energy. It contains protein, dietary fiber, and essential minerals, making it a wholesome addition to various diets. With approximately 272 calories per 100 grams, it offers a satisfying option for meals and snacks. The fermentation process also enhances the bioavailability of nutrients, making it easier for the body to absorb vitamins and minerals. Sourdough can be enjoyed in various ways, from sandwiches to toasts, and pairs well with a multitude of toppings.

Health Benefits

Improves gut health due to beneficial bacteria.
May have a lower glycemic index compared to other breads.
Rich in antioxidants that help combat oxidative stress.
Contains prebiotics that support digestive health.
May aid in weight management due to its satiating properties.
Supports heart health with its fiber content.
Enhances mineral absorption due to lower phytate levels.
May reduce symptoms of gluten sensitivity for some individuals.
Offers a rich source of B vitamins essential for energy metabolism.
Can improve overall diet quality when included in balanced meals.

Recommended Food Pairings

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Avocado - provides healthy fats and fiber, enhancing satiety.
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Smoked salmon - complements sourdough's tangy flavor with protein and omega-3s.
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Hummus - adds creaminess and plant-based protein, making a nutritious spread.
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Tomato - fresh slices add juiciness and vitamins, pairing well in sandwiches.
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Cheese - a classic pairing that offers calcium and adds flavor complexity.

How to Consume

Serving size
1-2 slices (approximately 100-150g)
Frequency
3-4 times per week
  • •Toast slices for a crunchy texture and enhanced flavor.
  • •Use as a base for open-faced sandwiches.
  • •Pair with soups or salads for a balanced meal.
  • •Incorporate into breakfast with avocado or eggs.
  • •Make croutons for salads by baking stale sourdough.

Selection & Storage

How to choose:

  • ✓Look for a crusty exterior indicating proper baking.
  • ✓Check for a slight sour smell, a sign of fermentation.
  • ✓Ensure the loaf is firm to the touch without excessive softness.
  • ✓Choose bread with visible air holes, indicating proper rising.
Storage
Store in a cool, dry place, ideally in a paper bag to maintain crust.
Shelf life
3-4 days at room temperature, up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with celiac disease should avoid sourdough containing wheat.
  • ⚠️People with yeast intolerance may experience discomfort.
  • ⚠️Those with a gluten sensitivity may need to limit intake.
  • ⚠️Excessive consumption may lead to weight gain due to high calorie content.
  • ⚠️Overeating may cause digestive discomfort in sensitive individuals.

Frequently Asked Questions

How many calories does Bread, sour dough have?

Sourdough bread contains approximately 272 calories per 100 grams, making it a moderate-calorie food choice. Its energy content primarily comes from carbohydrates, making it an excellent source of quick energy.

Is Bread, sour dough healthy?

Yes, sourdough bread is considered healthy due to its fermentation process, which enhances nutrient absorption and improves gut health. It is also lower in phytic acid, making minerals more bioavailable, and it may have a lower glycemic index than other bread types.

How should Bread, sour dough be stored?

To store sourdough bread, keep it in a cool, dry place, preferably in a paper bag to protect the crust while allowing it to breathe. For longer storage, it can be frozen for up to three months.

What are the benefits of eating Bread, sour dough?

Eating sourdough bread can provide several benefits, including improved gut health due to probiotics, better mineral absorption, and the potential for lower blood sugar levels compared to other bread types. Its unique flavor and texture also make it a versatile food.

How much Bread, sour dough can I eat per day?

A healthy serving size of sourdough bread is typically 1-2 slices (100-150 grams), consumed 3-4 times a week as part of a balanced diet. This allows you to enjoy its benefits without excessive calorie intake.

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