How many calories are in a slice of sourdough bread?
One medium slice of sourdough weighs 31 g and carries 84 calories, or 272 calories per 100 g. That is a plain slice cut from a bakery loaf, nothing on it. Bagged store sourdough is cut thicker, usually 40 to 57 g a slice, which puts a real-world slice between 100 and 140.
You'd need to walk about 17 minutes to burn the 84 calories in one medium slice (31 g).
How long does it take to burn off sourdough?
One medium slice (31 g) is 84 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 84 kcal |
|---|---|
| Walking, brisk | 17 min |
| Cycling, moderate | 10 min |
| Swimming, moderate | 12 min |
| Jogging | 10 min |
| Weight training, moderate | 19 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (31 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Sourdough quick facts
- US slices, from a thin cut to a whole small loaf
- Toasted slices, rolls and English muffins
- Sodium is the row to watch
- How does sourdough compare?
- Most popular sourdough bread brands
- Sourdough FAQs
Sourdough quick facts
The numbers here come from FNDDS 2707646, "Bread, sour dough". It is the only USDA record named exactly that, and it is the only one that carries household measures for a slice, which is what a person searching for this actually holds. There is an older SR Legacy entry, 172675, with identical nutrients, but its serving is "1 slice = 139 g", a full baguette cut. Averaging the two would invent a slice nobody eats, so the FNDDS record stands alone.
| Nutrient | Per 100 g | Per 1 medium slice (31 g) | % Daily Value |
|---|---|---|---|
| Calories | 272 | 84 | — |
| Total fat | 2.42 g | 0.8 g | 1% |
| Saturated fat | 0.53 g | 0.2 g | 1% |
| Carbohydrate | 51.88 g | 16.1 g | 6% |
| Dietary fiber | 2.2 g | 0.7 g | 2% |
| Total sugars | 4.62 g | 1.4 g | — |
| Protein | 10.75 g | 3.3 g | 7% |
| Sodium | 602 mg | 187 mg | 8% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would expect on a bread label are missing. This FNDDS edition does not publish added sugars or trans fat for the record, so neither appears above rather than being guessed at. Cholesterol is 0 mg, as it is in any bread made without dairy or egg, and potassium comes to 36 mg a slice, about 1% of the Daily Value. The Daily Values used throughout are the FDA's 2,000-calorie reference amounts.
US slices, from a thin cut to a whole small loaf
| Serving | Weight | Calories |
|---|---|---|
| 1 thin or small slice | 24 g | 65 kcal |
| 1 medium or regular slice | 31 g | 84 kcal |
| 1 large or thick slice | 43 g | 117 kcal |
| 1 oz | 28.35 g | 77 kcal |
| 1 individual loaf | 82 g | 223 kcal |
| Per 100 g | 100 g | 272 kcal |
The thin, medium, large and individual-loaf weights are USDA household measures for this record. The ounce is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is there because packaged bread is priced and labeled by the ounce.
Look at the spread. A thin slice and a thick slice are the same bread, yet 65 against 117 is an 80% jump for one cut of the knife. That is a bigger swing than you get by switching loaves entirely. Brand labels land higher than the USDA medium slice: Franz Sourdough lists 100 calories for a 40 g slice, Idaho's Alpicella Sourdough Round lists 140 for a 57 g slice, and a La Brea Bakery sourdough baguette lists 160 for 2 oz. If you buy bread already sliced, the label serving beats the USDA slice for accuracy.
Toasted slices, rolls and English muffins
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Sourdough, plain | 272 kcal | 1 medium slice (31 g) | 84 kcal |
| Sourdough, toasted | 299 kcal | 1 medium slice (28 g) | 84 kcal |
| Sourdough roll | 272 kcal | 1 medium roll (45 g) | 122 kcal |
| Sourdough English muffin | 227 kcal | 1 muffin (57 g) | 129 kcal |
| French or Vienna bread, includes sourdough | 272 kcal | 1 oz (28.35 g) | 77 kcal |
| Toasted French or Vienna, includes sourdough | 319 kcal | 1 medium slice (59 g) | 188 kcal |
| Sourdough baguette, store brand | 281 kcal | 2 oz (57 g) | 160 kcal |
The toasted row is the one worth reading twice. Toasted sourdough measures 299 calories per 100 g against 272 plain, which looks like toasting costs you 27 calories. It does not. The heat drives off water, so the same 31 g slice comes out weighing about 28 g, and 28 g of the toasted record is 84 calories again. Nothing was added; the bread simply got lighter and denser. Log the slice you put in, not the slice you take out.
The roll and the English muffin are different foods, not different sizes. A sourdough roll is the same dough as the loaf, 272 per 100 g, so a 45 g roll at 122 calories costs you roughly one and a half slices. The English muffin is the outlier at 227 per 100 g, because it is a wetter, softer crumb, yet a whole 57 g muffin still lands on 129 calories, more than a medium slice and less than two.
Sodium is the row to watch
Sourdough is a low-fat, low-sugar bread: 0.8 g of fat and 1.4 g of total sugars in a slice barely register. Sodium is where the numbers get interesting. A medium slice carries 187 mg, 8% of the Daily Value, and 602 mg per 100 g puts sourdough on the salty side of the bread aisle.
Build a sandwich and you use two slices. That is 374 mg, 16% of the Daily Value, or about a sixth of a teaspoon of table salt, before a single slice of turkey, a smear of mustard or a pickle joins in. The Dietary Guidelines for Americans put the ceiling at 2,300 mg of sodium a day for adults, so the bread alone has spent a sixth of it. Toasting concentrates it slightly: a toasted slice works out to roughly 185 mg by our own arithmetic from the 662 mg per 100 g toasted figure, which is the same salt in a lighter slice.
Protein reads better. At 3.3 g a slice and 10.75 g per 100 g, sourdough is on the higher end for a white-flour bread, and two slices bring 6.6 g. Fiber is the weak spot at 0.7 g a slice, 2% of the Daily Value, since this is a refined-flour bread rather than a whole-grain one. MyPlate asks for half your grains to be whole grains, and sourdough is not doing that work for you. If you are watching sodium, a thin slice at 24 g cuts it to about 145 mg by the same arithmetic.
How does sourdough compare?
| Bread | Per 100 g | US serving | Calories |
|---|---|---|---|
| Sourdough | 272 kcal | 1 medium slice, 31 g | 84 kcal |
| French or Vienna bread | 272 kcal | 1 oz, 28.35 g | 77 kcal |
| White bread, from bakery | 272 kcal | 1 oz, 28.35 g | 77 kcal |
| Raisin bread | 270 kcal | 1 oz, 28.35 g | 77 kcal |
Our take: as a calorie decision, sourdough is a wash. All four of these breads sit within 2 calories of each other per 100 g, and every ounce comes to 77. Anyone telling you sourdough is the lighter loaf is selling something. What actually moves your total is how thick the slice is and how many you eat, which is why a 43 g slice at 117 beats a 24 g slice at 65 by more than any brand switch will. Sourdough does earn a small edge on protein, 10.75 g per 100 g against 10.13 g for bakery white, and it loses a little on sugars to raisin bread's fruit. Pick sourdough because you like the sour crumb, then decide the thickness on purpose.
Most popular sourdough bread brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| La Brea Bakery Reserve Sourdough Baguette | 281 cal |
| Franz Sourdough Bread | 250 cal |
| Sami's Bakery Sourdough Bread | 321 cal |
| Love's Sourdough Bread | 238 cal |
| Idaho's Alpicella Sourdough Round | 246 cal |
| United Bakery Sourdough | 250 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Sourdough FAQs
How many calories are in a slice of sourdough bread?
A medium 31 g slice is 84 calories, and sourdough runs 272 calories per 100 g. A thin 24 g slice drops to 65 and a thick 43 g slice climbs to 117. Most bagged store slices weigh 40 to 57 g, which puts them between 100 and 140 calories.
Is sourdough bread healthier than white bread?
On calories they are identical: 272 per 100 g for sourdough and 272 for white bakery bread. Sourdough carries a little more protein, 10.75 g against 10.13 g per 100 g. Neither is a whole grain, and sourdough carries 602 mg of sodium per 100 g, 187 mg in a medium slice.
How many carbs are in sourdough bread?
A medium slice holds 16.1 g of carbohydrate, 6% of the Daily Value, from 51.88 g per 100 g. Only 0.7 g of that slice is fiber. Two slices for a sandwich come to 32.2 g, about 12% of the 275 g daily carbohydrate value, with 2.8 g of total sugars.
Does toasting sourdough change the calories?
Toasted sourdough reads 299 calories per 100 g against 272 plain, but the slice gains no energy. Toasting drives off water, so a 31 g slice comes out at about 28 g and still lands on 84 calories. Log the slice you put into the toaster, not the toasted weight.
How much protein is in sourdough bread?
A medium slice gives 3.3 g of protein, 7% of the 50 g Daily Value, from 10.75 g per 100 g. Two slices reach 6.6 g. That is decent for a white-flour bread and slightly ahead of bakery white at 10.13 g, but bread is a supporting player for protein, not the source.
How much sodium is in sourdough bread?
A medium slice carries 187 mg of sodium, 8% of the Daily Value, from 602 mg per 100 g. Two slices for a sandwich reach 374 mg, or 16%, before any filling goes in. That is roughly a sixth of a teaspoon of table salt from the bread alone.
How many calories are in a sourdough roll?
A medium sourdough roll of 45 g is 122 calories. The dough is the same as the loaf at 272 calories per 100 g, so the roll costs more only because it weighs more than a slice. One roll on the side of a bowl of soup is about one and a half medium slices.
Is sourdough bread good for weight loss?
At 84 calories a medium slice, sourdough fits most calorie budgets easily. Thickness decides more than the loaf does: 24 g thin is 65 calories, 43 g thick is 117. If you want the sandwich to cost less, cut thinner rather than switching breads, because bakery white is also 272 calories per 100 g.
Similar foods
- Hot wings — 571 cal for 6 wings
- Burger Patty — 230 cal per patty
- Fish taco — 275 cal per taco
- Pork Shoulder — 229 cal per 3 oz
- Pizza — 317 cal per slice
- New York Strip — 449 cal per 6 oz steak
Count it without the math
Point the camera at the plate and BodyPal counts the slices for you, thick or thin.
