Food Facts · Your food guide
Sourdough
A two-part guide to white and wholemeal sourdough, fermentation, example portions and meal ideas.
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Part 1: Nutrition Spotlight: Sourdough
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White • Wholemeal.
Carbohydrates
Fuel for daily activity and training.
Wholegrain fibre
Wholemeal usually provides more fibre than white sourdough.
B vitamins & iron
Flour supplies B vitamins and iron. Amounts vary with the recipe.
Fermentation
Yeasts and bacteria in the starter create flavour and help dough rise.
Flour & recipe matter
Look for wholemeal or wholegrain flour. Compare fibre and salt per 100 g.
Part 2: Sourdough: Benefits & Portions
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Example portion
60 g bread, as sold: ~140–160 kcal and ~25–30 g carbs. Bread only; check your loaf.
Mineral absorption
Fermentation can reduce phytate, which may make iron easier to absorb.
Blood sugar response
Can give a slower rise than standard bread. This varies by recipe, portion and person.
Build a balanced meal
Add eggs, cottage cheese or beans for protein. Weigh the bread and count toppings separately.
Fermented, then baked
Baking destroys the starter’s live microbes. Standard wheat or rye sourdough contains gluten.