Whole grain sourdough

Grain

Item Rating: 74/100

1 serving (60 grams) contains 160 calories, 6.0 grams of protein, 1.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		640.0
% Daily Value*
Total Fat		4.0 g	5%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1200 mg	52%
Total Carbohydrates		120 g	43%
	Dietary Fiber	12 g	42%
	Sugars	4.0 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		6 mg	33%
Potassium		320.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 36 cal (5.9%)

Protein: 96 cal (15.7%)

Carbs: 480 cal (78.4%)

About Whole grain sourdough

Whole grain sourdough is a type of bread made with whole grain flour and a naturally fermented starter, which gives it its distinctive tangy flavor. Originating in ancient cultures, sourdough has been a staple in European and Middle Eastern cuisines for centuries. Nutritionally, whole grain sourdough offers a rich profile of fiber, B vitamins, magnesium, and iron due to the use of whole grain flour. The fermentation process also enhances mineral bioavailability and increases the bread's prebiotic content, supporting gut health. Unlike breads made with refined flour, whole grain sourdough provides sustained energy and promotes satiety, while being easier to digest for some individuals due to reduced levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). It’s a nutrient-dense choice suitable for a variety of dietary needs, provided it's consumed in moderation as part of a balanced diet.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps maintain healthy cholesterol levels.
• Contains B vitamins like thiamin and niacin, essential for energy metabolism and nerve function.
• Higher magnesium content supports bone health and regulates blood sugar levels.
• Fermentation enhances mineral bioavailability, making nutrients like iron and zinc more easily absorbed by the body.
• Prebiotic compounds promote the growth of beneficial gut bacteria, contributing to overall gut health.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, lacto-ovo vegetarian

Not suitable for: Gluten-free, low-carb, ketogenic

Selection and Storage

Store whole grain sourdough at room temperature in a bread bag or covered in a kitchen towel for up to 3-4 days. To extend shelf life, slice and freeze it for up to 1 month.

Common Questions About Whole grain sourdough Nutrition

Is whole grain sourdough high in protein?

Whole grain sourdough contains moderate protein, typically around 4-5 grams per slice (60g). It also provides essential amino acids, though it’s not a complete protein source. It can contribute to your daily protein intake when paired with other protein-rich foods.

Can I eat whole grain sourdough on a keto or low-carb diet?

Whole grain sourdough is not suitable for keto or strict low-carb diets due to its carbohydrate content, which averages 20-25 grams of carbs per slice. For those on a moderate low-carb diet, small portions may fit depending on individual carb limits.

What are the health benefits of whole grain sourdough?

Whole grain sourdough offers health benefits such as improved digestion due to the fermentation process, which may make nutrients like B vitamins more bioavailable. It’s also high in fiber, supporting gut health, and has a lower glycemic index compared to many other breads, which may help with blood sugar control.

What is the recommended portion size for whole grain sourdough?

A standard serving size is typically one slice (about 60g), providing 120-150 calories depending on the recipe. Pair it with protein, healthy fats, and vegetables for a balanced meal to avoid consuming too many calories or carbohydrates.

How does whole grain sourdough compare to regular sourdough?

Whole grain sourdough is nutritionally superior to regular sourdough as it retains the fiber, vitamins, and minerals found in whole grains. Regular sourdough, made with refined flour, has lower fiber and micronutrient content but still provides benefits from fermentation such as easier digestion.

Data Sources & Scientific References