Sourdough is a fermented bread made with naturally occurring yeasts and lactic acid bacteria, resulting in a tangy, chewy bread. Whole wheat bread is made with commercial yeast, which results in a faster rise time, a milder flavor, and a softer texture.
Due to the fermentation it undergoes, sourdough may offer more health benefits than whole-wheat bread, including improved digestibility and increased bioavailability (absorption) of certain nutrients.
Sourdough may be easier to digest than commercially leavened whole-wheat bread. Its fermentation process improves digestibility and breaks down gluten, a protein in grains like wheat that is resistant to digestion.
Some people experience digestive symptoms from foods with gluten, like bread. People with celiac disease and non-celiac gluten sensitivity (NCGS) experience abdominal pain, gas, bloating, and diarrhea after consuming gluten.
Sourdough has lower levels of gluten than bread made with commercial yeast, like whole-wheat bread. However, it’s still not suitable for those with celiac disease, who need to completely avoid all gluten-containing products to manage their condition.
Sourdough is also lower in fermentable oligo-, di-, mono-saccharides, and polyols (FODMAPs)—compounds that cause digestive symptoms in many people, including those with irritable bowel syndrome (IBS). It’s also lower in phytates and tannins, which can reduce nutrient absorption and trigger digestive symptoms.
Here’s the nutrition breakdown for a medium-sized 59-gram slice of sourdough and whole-wheat bread:
| Sourdough | Whole Wheat Bread | |
| Calories | 188 | 155 |
| Carbohydrates | 36.5 grams (g) | 31.8 g |
| Fiber | 1.8 g | 2.71 g |
| Protein | 7.67 g | 5.4 g |
| Fat | 1.26 g | <1 g |
| Iron | 2.28 milligrams (mg), or 13% of the Daily Value (DV) | 0.484 mg, or 2.7% of the DV |
| Thiamine | 0.25 mg, or 20.8% of the DV | 0.27 mg, or 22.5% of the DV |
| Riboflavin | 0.21 mg, or 16% of the DV | 0.16 mg, or 12% of the DV |
| Selenium | 17.5 micrograms (mcg), or 32% of the DV | 20.4 mcg, or 37% of the DV |
| Zinc | 0.619 mg, or 6% of the DV | 0.74 mg, or 6.7% of the DV |
Sourdough and whole-wheat bread are high in carbohydrates and provide some protein.
Whole-wheat bread is slightly higher in fiber than sourdough made with white flour. Sourdough can be made with almost any flour, and whole-wheat sourdough made with whole-wheat flour has about as much fiber as regular whole-wheat bread.
Fiber supports digestive health by encouraging healthy bowel movements and stimulating the growth of beneficial bacteria in the large intestine. Fiber also helps you feel full by slowing digestion and triggering the release of satiety (fullness) hormones.
The vitamin and mineral concentration of bread depends on its ingredients. For example, if enriched flour is used to make sourdough or whole-wheat bread, the bread will contain higher levels of nutrients like iron and B vitamins.
Sourdough and whole-wheat bread both offer health benefits.
- Eating whole grains, including whole-wheat bread, has been linked to a lower risk of chronic diseases, such as type 2 diabetes, heart disease, and colorectal cancer.
- Fiber can slow the absorption of sugar into your bloodstream and reduce cholesterol levels, helping to reduce your disease risk. Fiber can also support healthy bowel movements and reduce intestinal inflammation, protecting against colon cancer. Whole-wheat sourdough and bread offer these benefits.
- Sourdough may be more blood-sugar-friendly due to its lower glycemic index. The glycemic index (GI) ranks carbohydrate-rich foods on a scale of 0-100 according to how they affect blood sugar levels. The GI for a 30-gram serving of whole-wheat bread is 71, while the same serving of sourdough bread is 54. The lower GI may have a lower effect on blood sugar.
Sourdough and whole-wheat bread have similar nutritional compositions, but sourdough is easier to digest and has lower levels of compounds that can interfere with nutrient absorption.
Sourdough and whole-wheat bread can be enjoyed in many ways. Here are some tips:
- Use sourdough and whole-wheat bread to make sandwiches or French toast
- Enjoy sourdough and whole-wheat bread alongside stews and soups
- Top toasted sourdough or whole-wheat bread with mashed avocado and eggs for a healthy breakfast option
- Spread nut butter and sliced bananas on sourdough or whole-wheat toast for a filling snack
Sourdough and whole-wheat bread have different tastes and textures. Sourdough is chewier than whole-wheat bread, which has a softer texture. Sourdough is slightly tangy, while whole-wheat bread has a nutty, slightly sweet flavor.
There are many types of sourdough and whole-wheat bread, including breads flavored with spices and fruit. Sourdough can be made with white, whole-wheat, and even gluten-free flours, like buckwheat.
Sourdough and whole wheat bread offer health benefits, but they both contain gluten. They’re not appropriate for those with celiac disease or those who are sensitive to gluten.
Sourdough and whole wheat bread are also high in carbohydrates. While most people can enjoy bread as part of a balanced diet, people following very low-carb diets, such as the keto diet, should avoid high-carb foods like bread.
Sourdough and whole wheat bread are popular baked goods with several health benefits. Both have similar nutrition profiles, but sourdough may be easier to digest than whole wheat bread because it contains fewer compounds that affect digestion, such as gluten and FODMAPs.
Sourdough and whole wheat bread can fit into most healthy diets, but those who must restrict gluten and people following very low-carb diets should avoid these breads.
