What are the Nutritional Facts about Sourdough Bread?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Sourdough bread is a fermented bread rich in nutrients and gut-friendly compounds. Learn calories, nutrition facts, health benefits, and who should eat it.
Introduction
Sourdough bread is a traditional fermented bread made using natural yeast and bacteria. Unlike regular white bread, sourdough goes through a slow fermentation process. This makes it easier to digest and better for gut health. In India, sourdough bread is becoming popular among people looking for healthier bread options.
Sourdough Bread Nutritional Facts (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 230 kcal |
| Carbohydrates | 46 g |
| Protein | 8.8 g |
| Fat | 1.2 g |
| Dietary Fibre | 2.4 g |
| Sugars | 1.0 g |
| Calcium | 32 mg |
| Iron | 3.0 mg |
| Magnesium | 23 mg |
| Potassium | 170 mg |
| Sodium | 490 mg |
Vitamins and Minerals in Sourdough Bread
Sourdough bread provides important minerals and B vitamins:
- B Vitamins – Support energy and brain function
- Iron – Helps prevent anaemia
- Magnesium – Supports muscles and nerves
- Zinc – Supports immunity
- Calcium – Supports bone health
Fermentation improves mineral absorption compared to normal bread.
Health Benefits of Sourdough Bread
1. Better Digestion
Natural fermentation breaks down gluten and starch, making it easier to digest.
2. Supports Gut Health
Contains beneficial bacteria that support healthy digestion.
3. Lower Blood Sugar Impact
Has a lower glycaemic index than white bread.
4. Better Nutrient Absorption
Fermentation reduces phytic acid, helping the body absorb minerals.
5. Keeps You Full Longer
Protein and fiber help control hunger.
Is Sourdough Bread Good for Diabetes?
Yes, in moderation.
- Lower glycaemic index than white bread
- Slower digestion helps control blood sugar
- Best paired with protein or vegetables
Sourdough Bread vs Regular White Bread
| Feature | Sourdough Bread | White Bread |
|---|---|---|
| Fermentation | Natural | None |
| Digestibility | Easy | Harder |
| Blood Sugar Impact | Lower | High |
| Nutrient Absorption | Better | Poor |
| Gut Health | Supports | No benefit |
Healthy Ways to Eat Sourdough Bread
- Toast with peanut butter or eggs
- Vegetable sandwich with curd spread
- Avocado or paneer topping
- Along with soups and salads
- Homemade sourdough chapati-style toast
Who Should Be Careful?
- People with celiac disease (contains gluten)
- Those on low-sodium diets should check labels
- Eat in moderation for weight control
Conclusion
Sourdough bread is a healthier alternative to regular bread due to its natural fermentation. It supports digestion, gut health, and better blood sugar control. When eaten in moderation, sourdough bread can be part of a balanced and healthy diet.