Sourdough Bread Nutrition Benefits and Facts

Nutritional summary

Sourdough fermentation can lower the glycemic index (GI) of bread—sometimes reaching a low GI rating of 54—by producing organic acids that interact with starch to reduce its digestibility .
The fermentation process improves mineral bioavailability (the body's ability to absorb nutrients) by using lactic acid bacteria to degrade phytic acid, an anti-nutrient found in grains that otherwise binds to minerals .
Sourdough bread typically contains higher levels of resistant starch and certain free amino acids, such as leucine and ornithine, compared to breads leavened only with baker's yeast .
While laboratory studies show clear biochemical differences, systematic reviews of clinical trials indicate that using sourdough instead of baker's yeast may not always result in significant, measurable health changes for healthy individuals in a real-world setting .

Interesting fact

The oldest sourdough bread ever discovered was found in Switzerland and dates back to 3700 BCE, though the tradition likely originated in the Fertile Crescent thousands of years earlier.

Standout nutrients

SUPER

SOURCE

Folate

ACE

SOURCE

Chromium

ELITE

SOURCE

Thiamin (Vitamin B1)

ACE

SOURCE

Dietary fibre

245

kcal per 100g

Protein8.09g

Fat2.05g

Carbs43.2g

Fiber5.38g

Sugar2.73g

Fat breakdown

Polyunsat0.90g

Monounsat0.25g

Saturated0.33g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Wheat production has a relatively low carbon footprint compared to animal products.

Confidencemedium

Storage

Airtight Container

3–5 days

Store at room temperature to maintain crust texture.

Freeze

1–3 months

Best sliced before freezing.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Nutritional benefits of sourdoughs: A systematic review - PMC

[1]pmc.ncbi.nlm.nih.gov

Health-Promoting Components in Fermented Foods: An Up-to-Date Systematic Review - PMC

[2]pmc.ncbi.nlm.nih.gov

Does sourdough bread provide clinically relevant health benefits? - PMC

[3]pmc.ncbi.nlm.nih.gov

Sourdough Bread Quality: Facts and Factors - PMC

[8]pmc.ncbi.nlm.nih.gov

Thirty years of knowledge on sourdough fermentation: A systematic review - ScienceDirect

[9]www.sciencedirect.comsciencedirect.com

Sourdough Microbiome Comparison and Benefits - PMC

[10]pmc.ncbi.nlm.nih.gov

Functional, Nutritional, and Sensory Quality of Mixed Flours-Based Breads as Compared to Durum Wheat Semolina-Based Breads - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

28.9

Version

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