How Many Calories Are In 2 Slices of Sourdough Toast?

November 12, 2025 •

3 min read

According to nutritional data, a typical serving of two medium slices of sourdough bread contains approximately 348 calories. The precise number of calories in 2 slices of sourdough toast can vary significantly based on factors like the type of flour used, slice thickness, and added toppings.

Quick Summary

The calorie count for two slices of sourdough toast is variable, typically falling between 185 and 376 calories before adding toppings, depending on the slice size and weight.

Key Points

Variable Calorie Count: The calories in 2 slices of sourdough toast range widely, from approximately 185 to 376 calories for the bread alone, depending on slice size and weight.
Toppings Add Significant Calories: Adding common toppings like butter, avocado, or nut butters can easily double the total calorie count of your meal.
Improved Digestion: The long fermentation process breaks down gluten and phytic acid, making sourdough easier to digest for many people.
Lower Glycemic Index: Sourdough bread has a lower glycemic index compared to regular white bread, which can help with blood sugar management.
Enhanced Nutrient Absorption: The fermentation process helps reduce phytic acid, allowing for better absorption of minerals like zinc and iron.

The Core Calorie Count: It Varies

Understanding the calorie count for sourdough toast is not a one-size-fits-all equation. The final number is highly dependent on several factors, including the bread's ingredients and the size and thickness of the slices. The toasting process itself does not add significant calories, as it primarily just removes water.

For two medium-sized slices of standard sourdough bread, a common estimate is around 348 calories, based on one slice containing 174 calories. However, this can range. For instance, some smaller slices might total around 185 calories for two pieces, while larger, restaurant-style portions could be closer to 376 calories. These figures are for the bread alone, without any butter or spreads. Different brands and recipes use varying flour types (white, whole-wheat, rye), which alters the final calorie and macronutrient breakdown.

Factors Influencing Sourdough Toast Calories

Slice Size and Weight: A thicker, larger slice will naturally contain more flour and therefore more calories than a smaller, thinner one.
Type of Flour: Breads made with refined white flour generally have a different macronutrient profile than those using whole-grain flour, which can increase fiber content.
Recipe Variations: The fermentation length, added grains, or sugars in a commercial recipe can all slightly impact the final nutritional information.

How Toppings Drastically Change the Total

While two plain slices of sourdough toast are a relatively low-calorie start, the toppings are where the calorie count can skyrocket. This is a crucial consideration for anyone tracking their intake.

Common Topping Calorie Additions

Butter: A single tablespoon of butter adds about 100 calories. So, adding just one tablespoon of butter to two slices could bring the total to around 448 calories. Restaurant portions, which can be heavily buttered, may exceed this.
Avocado: A medium avocado has about 240 calories, while a smaller serving of guacamole or mashed avocado can still easily add over 100 calories. One source cites a serving of avocado sourdough toast at 520 calories.
Nut Butters: Two tablespoons of peanut butter or almond butter add approximately 190 calories.
Jams and Spreads: While generally lower in calories than butter or nut butters, a generous spread of jam can still add 50-70 calories per serving.

Nutritional Comparison: Sourdough vs. Other Breads

Sourdough is often touted as a healthier alternative to conventional bread due to its unique fermentation process. While the calorie counts might be similar, the health benefits differ.


Feature	Sourdough Bread (Medium)	White Bread (Medium)	Whole Wheat Bread (Medium)
Glycemic Index	Lower (can aid blood sugar management)	High (can cause blood sugar spikes)	Higher than sourdough, lower than white
Fiber Content	Moderate (varies with flour)	Low (refined flour)	High (rich in fiber)
Digestion	Easier to digest for many due to fermentation	Can be harder to digest	Can be harder to digest for some
Nutrient Absorption	Improved due to reduced phytic acid	Normal absorption	Phytic acid can block mineral absorption
Satiety	More satiating than regular bread	Less satiating	High fiber promotes satiety

The fermentation process in sourdough helps reduce phytic acid, an anti-nutrient that can inhibit mineral absorption. This means the body may absorb more nutrients like zinc, magnesium, and iron from sourdough. It also provides prebiotics, which feed beneficial gut bacteria. For further reading on the health benefits of sourdough, you can visit the BBC Good Food guide to sourdough's benefits.

Making Smarter Sourdough Choices

To keep your sourdough toast healthy and calorie-conscious, consider these tips:

Mind Your Portions: Remember that artisan sourdough slices can be double the size of standard sliced bread. You might only need one slice, or can opt for thinner cuts.
Choose Whole Grains: Opt for a whole-grain sourdough for a higher fiber content and more nutrients.
Control Your Toppings: Measure out butter or oil instead of eyeballing it. For creamy toppings like avocado, opt for a small, controlled portion.
Add Protein and Fiber: Enhance satiety and nutrition by adding high-protein, high-fiber toppings. Consider toppings like eggs, cottage cheese, or mashed chickpeas instead of just spreads.

Conclusion: The Final Calorie Takeaway

In summary, while a base of two plain slices of sourdough toast typically contains between 240 and 376 calories depending on the size, the total calorie count can increase significantly with toppings. Sourdough offers several potential health benefits over standard bread, including improved digestion and mineral absorption, thanks to its fermentation process. By being mindful of slice size and controlling toppings, you can easily enjoy this flavorful bread as part of a healthy, balanced diet.

Frequently Asked Questions

No, toasting sourdough does not add calories. It simply removes water, which concentrates the nutrients but does not change the overall calorie content of the bread.

For two medium slices of sourdough toast (around 348 calories) with one tablespoon of butter (100 calories), the total would be approximately 448 calories. The final number depends on the bread's size and how much butter is used.

Sourdough is often considered healthier than regular white bread because its fermentation process can make it easier to digest, improve mineral absorption, and give it a lower glycemic index.

Whole-grain sourdough slices aren't necessarily lower in calories than white sourdough, but they are nutritionally superior due to a higher fiber content and richer nutrient profile.

The variation is due to differences in slice thickness, weight, flour type (white vs. whole grain), and specific recipe formulations from various bakeries and brands.

While the sourdough starter contains beneficial bacteria, these microbes are largely killed during the baking process. However, sourdough bread contains prebiotics, which act as food for the healthy bacteria in your gut.

Two medium slices of sourdough toast with a half-serving of avocado can total around 470-520 calories or more, depending on the amount of avocado and bread used.