Key Takeaways
\nSourdough bread is easier on digestion and may help with blood sugar because it is a fermented food.Whole wheat bread is higher in fiber and nutrients like magnesium and potassium, making it a great choice for fullness and overall digestive health.The healthiest option depends on your individual needs and taste\u2014both breads can be part of a balanced, nutritious diet.<\/p>\n
Bread lovers have plenty of options, but sourdough and whole wheat are two of the most popular\u2014especially for those focused on nutrition. Though both are wholesome choices, they\u2019re made with different ingredients and processes, which means their nutritional benefits vary. To learn how they compare\u2014and which might be the healthier pick\u2014we asked dietitians to settle the sourdough vs. whole wheat<\/a> bread debate.<\/p>\n What Is Sourdough Bread? <\/p>\n Sourdough bread<\/a> is primarily made of flour<\/a>, water, and salt. It also uses a sourdough starter, rather than a commercial yeast, to naturally leaven the dough. If you\u2019re unfamiliar with sourdough starters, it\u2019s a simple mixture of \u201cflour and water that\u2019s picked up wild yeast and good bacteria from the environment,\u201d 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.\n<\/p>\n Marissa (Meshulam) Karp<\/a>, MS, RD, CDN, is a registered dietitian and the founder of MPM Nutrition Nutrition <\/p>\n \u201cNutritionally, sourdough stands out for its fermentation,\u201d 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 \u201cmake it gentler on the gut and help your body absorb more nutrients,\u201d says Karp. \u201cIt also tends to have a lower glycemic impact than other breads,\u201d adds Lorenz.<\/p>\n The exact nutrient content of sourdough bread depends on how its made\u2014but in general, here’s the nutritional profile of 100 grams (two to three slices) of sourdough, according to data from the USDA:<\/p>\n Macronutrients Micronutrients What Is Whole Wheat Bread? <\/p>\n \u201cWhole wheat bread is made from flour that contains all three parts of the wheat kernel: bran, germ, and endosperm,\u201d shares Lorenz. \u201cThis means you get all the natural fiber and nutrients packed into the whole grain,\u201d 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\u2014and therefore, less nutrients\u2014according to Karp.\u00a0<\/p>\n Additionally, the process of making whole wheat bread differs from sourdough bread. \u201cWhole wheat bread is typically leavened with commercial yeast for a quicker rise,\u201d says Lorenz.\n<\/p>\n Nutrition <\/p>\n \u201cWhole wheat bread is a great source of fiber<\/a>, which supports digestion and helps you stay full longer,\u201d shares Lorenz. Fiber is also known to lower blood cholesterol and help manage blood sugar, according to Karp. What\u2019s more, whole wheat bread delivers B vitamins<\/a>, iron, zinc, and plant-based protein, which are key players for energy, immune function, and metabolic health, says Lorenz.\n<\/p>\n As with sourdough, the nutrition facts of whole wheat bread depend on how it\u2019s made and the brand. However, here\u2019s a general breakdown of 100 grams (two to three slices) of whole wheat bread, per data from the USDA:\n<\/p>\n Macronutrients Micronutrients Which Bread Is Better for You? <\/p>\n 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\u2019s no one-size-fit-all answer, according to both Karp and Lorenz. \u201cWhat\u2019s \u2018better\u2019 depends on your individual goals, preferences, and how a food fits into your overall eating pattern,\u201d explains Karp.\n<\/p>\n If you\u2019re deciding between the two, there are several nutritional features you can consider. \u201cSourdough may have the edge if you want better blood sugar control or digestibility,\u201d says Lorenz. In contrast, \u201cif fiber is your top priority, whole wheat is a solid choice,\u201d notes Lorenz. This fiber content can also support blood sugar balance, along with digestion and satiety, per Karp.\n<\/p>\n You can also think about your personal preferences and what you like best\u2014because that matters, too! \u201cIf you like the flavor of sourdough, go for it. If you like the nuttier taste of whole wheat bread, [there] is your answer,\u201d says Karp.\n<\/p>\n Ultimately, \u201cthe best bread is the one that fits your personal health goals, preferences, and how your body feels after eating it,\u201d explains Lorenz. \u201cNo one food determines good health, and there\u2019s room at the table for many kinds of bread in a balanced, nutrient-rich diet,\u201d she says.<\/p>\n
\nKristen Lorenz<\/a>, RD, is a registered dietitian and the founder of Kristen Lorenz Nutrition<\/p>\n
Calories:\u00a0272 kcal
Protein:\u00a010.8 grams (g)
Total Carbohydrates:\u00a051.9 g
Total Sugars: 4.62 g
Fiber:\u00a02.2 g
Fat: 2.42 g
Calcium: 52 mg<\/p>\n
Iron: 3.91 mg
Magnesium: 32 mg
Phosphorus: 105 mg
Potassium: 117 mg
Sodium: 602 mg
Zinc: 1.04 mg
Small amounts of vitamin B6, folate, vitamin A<\/p>\n
Calories:\u00a0239 kcal
Protein:\u00a08.33 g
Total Carbohydrates:\u00a049.1 g
Total Sugars: 0 g
Fiber:\u00a04.2 g
Fat: 1.04 g
Calcium: 42 mg\n<\/p>\n
Iron: 0.75 mg
Magnesium: 52 mg
Phosphorus: 159 mg
Potassium: 163 mg
Sodium: 375 mg
Zinc: 1.16 mg
Small amounts of vitamin B6, folate, vitamin A\n<\/p>\n