How many calories are in everything sourdough bread?

December 23, 2025 •

3 min read

A single slice of commercially available everything sourdough bread can range from 130 to 140 calories, depending on the brand and slice size. This popular bread, featuring a savory blend of seeds and spices, offers a more complex flavor profile than standard sourdough but adds slight variations to its nutritional content.

Quick Summary

The calorie count for everything sourdough bread varies by brand and slice size, influenced by the specific flours and volume of toppings. Factors like whole grains and additional ingredients determine the final nutritional profile, which can be compared to standard sourdough and everything bagels for context.

Key Points

Calorie Variation: Everything sourdough bread typically contains 130-140 calories per slice, but this depends on the brand, slice size, and specific ingredients.
Ingredient Impact: The type of flour (white vs. whole grain) and the quantity of the "everything" seasoning can influence the final calorie and nutritional profile of the bread.
Digestibility Benefits: The sourdough fermentation process breaks down phytic acid and can make the bread easier to digest for some people, offering an advantage over conventional breads.
Lower Glycemic Index: Sourdough bread generally has a lower glycemic index than regular bread, helping to promote a more gradual release of glucose into the bloodstream.
Comparison to Other Baked Goods: While an everything bagel contains significantly more calories per serving, everything sourdough bread maintains a similar or slightly higher calorie count per gram compared to plain sourdough due to the toppings.
Nutrient Absorption: Fermentation enhances the bioavailability of minerals like iron, zinc, and magnesium, allowing the body to absorb them more effectively.

Everything Sourdough Calorie Breakdown

Determining the exact calorie count for everything sourdough bread can be tricky, as it is not a standardized product. The total caloric value depends on several key factors, including the recipe, portion size, and the type of ingredients used. Artisan loaves may differ significantly from mass-produced supermarket versions.

The Impact of Ingredients on Calorie Count

Flour type: A bread made with 100% white flour will have a different calorie and nutrient profile than one incorporating a mix of whole wheat, rye, or other whole grains. Whole grain flours typically contribute more fiber and nutrients.
Sourdough culture: The fermentation process can alter the bread's digestibility and glycemic index, but it does not drastically change the overall caloric content compared to a non-fermented bread of the same ingredients.
Everything seasoning: The namesake "everything" topping, a mix of sesame seeds, poppy seeds, dried garlic, dried onion, and salt, adds a small amount of calories and fat. While a single teaspoon of pure seasoning blend adds minimal calories, it is important to consider its effect on the total loaf's composition.

Comparing Commercial Everything Sourdough Brands

Different companies formulate their everything sourdough bread differently, leading to varied nutritional information. For instance, a 56-gram slice from one brand might have 130 calories, while a similar-sized slice from another could have 140. Some brands may use enriched flour, while others incorporate whole grains, which affects the calorie density and nutrient levels. It is always best to check the specific product's nutrition label for the most accurate information.

Comparing Everything Sourdough, Plain Sourdough, and Everything Bagels


Feature	Everything Sourdough Bread	Plain Sourdough Bread	Everything Bagel
Calories (per 56g slice/serving)	~130-140 kcal	~115-120 kcal (equivalent size)	~270-290 kcal (one bagel)
Protein (per 56g slice/serving)	4-6g	~4g	~10g (one bagel)
Fat (per 56g slice/serving)	0.5-1g	~1g	~1.5-2.5g (one bagel)
Key Ingredient Difference	Sourdough with a mix of seeds and spices	Standard sourdough base	Denser bagel dough with abundant topping

The Health Benefits Beyond Calories

Beyond just counting calories, it's important to consider the overall health profile of everything sourdough bread. The traditional fermentation process offers several digestive advantages.

Digestive Health:

Lower Phytic Acid: The long fermentation process breaks down phytic acid, a compound found in grains that can inhibit the absorption of certain minerals like iron and zinc. This allows for greater nutrient bioavailability.
Easier to Digest: For some individuals with non-celiac gluten sensitivity, the fermentation process can predigest some of the gluten, making it easier on the stomach and potentially reducing bloating.
Lower Glycemic Index: Sourdough bread has a lower glycemic index (GI) than standard white bread, meaning it causes a more gradual rise in blood sugar. This can be beneficial for blood sugar management.

Nutrient Profile:

Vitamins and Minerals: Quality sourdough can be a source of various B-vitamins, iron, and magnesium, with nutrient levels potentially enhanced during fermentation.
Flavor without excess fat: The everything seasoning adds significant flavor and texture without substantially increasing the calorie or fat content, making it a satisfying choice for those watching their intake.

Is Everything Sourdough a Good Choice for Weight Management?

Because everything sourdough bread is not inherently a low-calorie food, successful weight management depends heavily on portion control and what is paired with it. A single slice can be part of a balanced diet, but consuming multiple large slices could add up quickly. It's recommended to pair it with healthy, low-calorie toppings like avocado, lean proteins, or fresh vegetables to create a more balanced and filling meal. A crucial aspect is choosing a quality product, as many supermarket "sourdough" loaves may not undergo a proper fermentation process, negating some of the unique health benefits. Always check the ingredient list for simple ingredients: flour, water, salt, and a starter culture.

Conclusion

While the calorie count of everything sourdough bread is similar to other hearty bread types, its unique characteristics derived from the fermentation process offer potential health advantages, particularly for digestion and blood sugar regulation. A typical slice contains approximately 130-140 calories, though this can vary by brand and ingredients. For those mindful of their calorie intake, everything sourdough is an excellent choice for a flavorful, nutrient-dense bread, provided portion sizes are managed appropriately. Pairing it with wholesome, nutritious toppings allows for a delicious and satisfying meal without excessive calories. The focus should be on selecting a high-quality product to maximize the health benefits and flavor profile.

Frequently Asked Questions

Generally, everything sourdough bread will have slightly more calories than plain sourdough because of the added seeds and dehydrated ingredients in the "everything" seasoning. However, the difference is typically small and the nutrient content is very similar.

Sourdough is not a low-calorie food, with an average slice containing around 130-140 calories, similar to other types of bread. Its health benefits are more related to improved digestibility and a lower glycemic index rather than a lower calorie count.

For weight management, stick to a single slice and pair it with nutrient-dense, lower-calorie foods like lean protein (e.g., eggs, chicken), vegetables, or a small amount of avocado. Be mindful of added high-calorie spreads.

No, the seasoning itself adds very few calories. A typical quarter-teaspoon serving is negligible, often around 5 calories. The seeds and spices add flavor and minimal fat and fiber, without significantly affecting the bread's overall caloric value.

Artisan sourdough and mass-produced store-bought loaves can have different calorie counts. Artisan bread recipes and ingredients vary widely, and slices can be larger and denser. Always check the nutritional information for the specific product.

While the seeds in the "everything" topping provide some fiber, the total amount is relatively low. The overall fiber content depends more on whether whole-grain flour was used in the bread's production. For higher fiber, choose a whole-grain everything sourdough.

While some people with non-celiac gluten sensitivity may find sourdough bread easier to digest due to the fermentation process, it is not gluten-free. Individuals with celiac disease or a wheat allergy should avoid it.