Sourdough vs. Whole Wheat: Nutrition Experts Reveal Which Bread Is Healthier

When it comes to the wonderful world of bread, there are so many varieties to choose from. Sourdough and whole wheat bread are popular options, especially when it comes to nutrition. However, they’re made with different ingredients and processes—and therefore, offer different nutritional benefits. But what are these differences, exactly, and is one healthier than the other? To find out, we tapped dietitians for the lowdown on sourdough vs. whole wheat bread, plus how to choose between the two types of bread.

What Is Sourdough Bread?

Sourdough bread is primarily made of flour, water, and salt. It also uses a sourdough starter, rather than a commercial yeast, to naturally leaven the dough. If you’re unfamiliar with sourdough starters, it’s a simple mixture of “flour and water that’s picked up wild yeast and good bacteria from the environment,” explains Marissa (Meshulam) Karp, MS, RD, CDN. When added to the dough, the starter slowly ferments, giving the final bread its signature tangy flavor, chewy texture, and crisp crust, notes Karp.

Nutrition

“Nutritionally, sourdough stands out for its fermentation,” shares Kristen Lorenz, RD, a registered dietitian and the founder of Kristen Lorenz Nutrition. The natural fermentation process helps break down some of the gluten and phytic acid in the flour, per Lorenz. This can “make it gentler on the gut and help your body absorb more nutrients,” says Karp. “It also tends to have a lower glycemic impact than other breads,” adds Lorenz.

The exact nutrient content of sourdough bread depends on how its made—but in general, here’s the nutritional profile of 100 grams (two to three slices) of sourdough, according to data from the USDA:

Macronutrients
Calories: 272 kcal
Protein: 10.8 grams (g)
Total Carbohydrates: 51.9 g
Total Sugars: 4.62 g
Fiber: 2.2 g
Fat: 2.42 g
Calcium: 52 g

Micronutrients
Iron: 3.91 g
Magnesium: 32 g
Phosphorus: 105 g
Potassium: 117 g
Sodium: 602 g
Zinc: 1.04 g
Small amounts of vitamin B6, folate, vitamin A

What Is Whole Wheat Bread?

“Whole wheat bread is made from flour that contains all three parts of the wheat kernel: bran, germ, and endosperm,” shares Lorenz. “This means you get all the natural fiber and nutrients packed into the whole grain,” she adds. Because of this, whole wheat bread has a hearty texture, nutty flavor, and robust nutritional profile, per Karp. By comparison, white bread is made of refined flour, which only contains the endosperm of the wheat—and therefore, less nutrients—according to Karp. 

Additionally, the process of making whole wheat bread differs from sourdough bread. “Whole wheat bread is typically leavened with commercial yeast for a quicker rise,” says Lorenz.

Nutrition

“Whole wheat bread is a great source of fiber, which supports digestion and helps you stay full longer,” shares Lorenz. Fiber is also known to lower blood cholesterol and help manage blood sugar, according to Karp. What’s more, whole wheat bread delivers B vitamins, iron, zinc, and plant-based protein, which are key players for energy, immune function, and metabolic health, says Lorenz.

As with sourdough, the nutrition facts of whole wheat bread depend on how it’s made and the brand. However, here’s a general breakdown of 100 grams (two to three slices) of whole wheat bread, per data from the USDA:

Macronutrients
Calories: 239 kcal
Protein: 8.33 g
Total Carbohydrates: 49.1 g
Total Sugars: 0 g
Fiber: 4.2 g
Fat: 1.04 g
Calcium: 42 g

Micronutrients
Iron: 0.75 g
Magnesium: 52 g
Phosphorus: 159 g
Potassium: 163 g
Sodium: 375 g
Zinc: 1.16 g
Small amounts of vitamin B6, folate, vitamin A

Which Bread Is Better for You?

When choosing between sourdough bread and whole wheat bread, you might wonder if either variety has more health benefits. However, as with all areas of nutrition, there’s no one-size-fit-all answer, according to both Karp and Lorenz. “What’s ‘better’ depends on your individual goals, preferences, and how a food fits into your overall eating pattern,” explains Karp.

If you’re deciding between the two, there are several nutritional features you can consider. “Sourdough may have the edge if you want better blood sugar control or digestibility,” says Lorenz. In contrast, “if fiber is your top priority, whole wheat is a solid choice,” notes Lorenz. This fiber content can also support blood sugar balance, along with digestion and satiety, per Karp.

You can also think about your personal preferences and what you like best—because that matters, too! “If you like the flavor of sourdough, go for it. If you like the nuttier taste of whole wheat bread, [there] is your answer,” says Karp.

Ultimately, “the best bread is the one that fits your personal health goals, preferences, and how your body feels after eating it,” explains Lorenz. “No one food determines good health, and there’s room at the table for many kinds of bread in a balanced, nutrient-rich diet,” she says.