Is Sourdough Healthier Than Other Breads? Experts Explain

If you’re getting a little 2020 déjà vu, you’re not alone. Sourdough is having a moment. Again. Taylor Swift recently name-dropped her own starter, and a wave of loaves is popping up on TikTok. We’ve spied restaurants leaning into the trend, highlighting sourdough on their menus, and there’s even a lot of wellness buzz around sourdough as people look to fermented foods for gut health benefits. It begs the question: Is sourdough better for you than other breads, or is it just really delicious and more fun to bake and brag about?

What Is Sourdough Bread?

At its simplest, sourdough is bread made from three ingredients: flour, water, and salt. 

Its fermentation process, however, is the main thing that sets sourdough apart from other breads. Remember, nurturing bubbling jars of sourdough starter in the early days of the pandemic? Well, that starter—a mixture of flour and water left to ferment, capturing wild yeast and lactic acid bacteria from the environment—gives sourdough its signature tang and chewy texture while helping the dough rise without the need for commercial yeast.

“Instead of using yeast, which gives a quick rise, sourdough is leavened, which is a slower fermentation process that uses a mix of wild yeast and lactic acid bacteria. It can take anywhere between 12 and 24 hours for this to happen,” explains registered dietitian Emer Delaney.

The result, when done properly, is a loaf that’s crusty on the outside, tender on the inside, and depending on who you ask, possibly easier to digest than its counterparts.

How Sourdough Compares To Other Breads

Nutritionally, sourdough is somewhat similar to white, whole wheat, or multigrain bread if made from the same type of flour.

Calories

“Sourdough bread provides 319 calories per 100 g, which is more than white bread (238 calories), whole wheat bread (252 calories), and whole grain bread (265 calories),’ explains registered dietitian Jennifer Pallian.

Protein

It also contains 13 g of protein, which is higher than white bread (10.7 g) and whole wheat (12.4 g), and nearly the same as whole grain (13.4 g), says Pallian.

Fiber and Fat

Sourdough has less fiber, with only 3.1 g, compared to white bread at 9.2 g, whole wheat at 6 g, and whole grain at 7.4 g. Its fat content is 2.14 g, very close to white bread, but lower than whole wheat (3.5 g) and whole grain (4.23 g),” explains Pallian.

Sourdough’s Unique Benefits

The way sourdough is made gives it some unique qualities. 

“The fermentation process creates beneficial bacteria, or probiotics, that can support gut health. The fermentation can also produce food to help these healthy organisms grow, called prebiotics. This can benefit digestion. Through this fermentation process, the glycemic index is also lowered, causing less of a spike in blood sugar,” says Yvette Hill, a registered dietitian nutritionist in Boulder County, Colorado. 

Digestibility

Where sourdough really stands out is in digestibility. The long fermentation process partially breaks down gluten and starches, which means your gut has less work to do to absorb and digest the bread. That said, it does not eliminate gluten.

“Some people, particularly those with IBS, find sourdough easier to tolerate because of this fermentation process, but it doesn’t eliminate gluten,” says Hill. She explains that it is not advisable for anyone with celiac disease to eat sourdough. “Even though the fermentation changes the gluten proteins, it’s still very much present and will trigger an autoimmune response for anyone who is celiac,” she notes.

Beware of Faux Sourdough

Not all sourdoughs are created equal. Many supermarket loaves labeled “sourdough” are actually hybrids, as they use a touch of starter but rely heavily on commercial yeast.

“Some commercial ‘sourdough’ bread is produced with baker’s yeast rather than true fermentation. This shortcut means the bread does not deliver the same nutritional or digestive benefits,” explains Pallian. She suggests reading labels carefully and looking for breads made with whole grain flours and a clear mention of natural fermentation. True sourdough should include flour, water, salt, and a starter. If you see a commercial yeast listed in the ingredients, it’s not a true sourdough.

How To Choose The Best Sourdough

If you’re choosing for health and flavor, a long-fermented sourdough made with whole grains is your best bet. “The longer fermentation method, the better. Anywhere between 12 and 24 hours will yield the best benefits,” says Delaney.

Sourdough isn’t a miracle food, but when made well, it is a flavorful, nourishing loaf that could outshine others.