How Many Calories Are in One Slice of Panera Sourdough?

January 4, 2026 •

4 min read

A single slice of Panera's take-home sliced sourdough bread contains 120 calories. However, the exact number of calories in one slice of Panera sourdough can vary significantly depending on the specific product, like an in-cafe loaf, and the size of the slice.

Quick Summary

The calorie count for a single slice of Panera sourdough varies depending on the product, typically ranging from 120 to 150 calories. It is known for its potential gut-health benefits.

Key Points

Varying Calories: The calorie count depends on the specific Panera product; a retail sliced version has 120 calories per slice, while an in-cafe loaf can have around 150 calories per slice due to larger size.
Nutritional Details: A typical slice of Panera sourdough is a good source of carbohydrates and some protein, and it is relatively low in fat.
Gut Health Benefits: The fermentation process makes sourdough easier to digest and promotes a healthy gut microbiome.
Lower Glycemic Index: Sourdough bread generally has a lower glycemic index than regular white bread, which helps prevent rapid spikes in blood sugar.
Nutrient Absorption: The fermentation process reduces phytic acid, allowing for better absorption of essential minerals like iron and zinc.
Smart Topping Choices: Choose healthy toppings like avocado, nut butters, or Greek yogurt with berries to add nutrients without excessive calories.

Decoding the Calorie Count: Panera's Sourdough Varieties

When you ask "how many calories are in one slice of Panera sourdough?" the answer depends on which sourdough product you're considering. Panera offers several versions, including the retail sliced bread available in grocery stores and the freshly baked loaves found in their cafes. This distinction is crucial for accurate nutritional tracking.

Panera At Home Sliced Sourdough

According to Panera's own nutritional information for their retail products, one slice of their Panera Sourdough Sliced Bread contains approximately 120 calories. This product is portioned for convenience, with a standardized serving size of one 44-gram slice. This makes it the most predictable option for calorie counting when purchasing from a grocery store.

In-Cafe Panera Sourdough Loaf

For the fresh sourdough loaf baked in Panera cafes, the serving size and calorie count per slice are different and less consistent. Nutritional databases, like MyFoodDiary, report a slice (weighing 57g) from the in-cafe Panera Bread Sourdough Loaf as having 150 calories. The Panera website also lists their Country Rustic Sourdough (often served with meals) as 130 calories per 2-ounce serving. The variation stems from the artisan nature of the loaf, where slice thickness is not uniform. Therefore, a thicker slice will naturally have more calories than a thinner one, even from the same loaf.

A Deeper Look at Panera Sourdough Nutrition

Beyond just calories, Panera sourdough provides a breakdown of other macronutrients. For example, a 120-calorie slice of the retail sliced bread also offers:

Total Fat: 2g
Total Carbohydrates: 21g
Dietary Fiber: 2g
Total Sugars: 3g (including 2g added sugars)
Protein: 4g
Sodium: 180mg

In contrast, the larger, in-cafe loaf slice (150 calories) has a different profile:

Total Fat: 0g
Total Carbohydrates: 31g
Dietary Fiber: 1g
Total Sugars: 0g
Protein: 5g
Sodium: 320mg

Notice the differences, particularly in fat and sodium content. These variations highlight the importance of checking the nutritional information for the specific product you are consuming.

The Health Benefits of Sourdough

Sourdough is often praised for its health advantages over conventionally leavened bread. The fermentation process is the key to these benefits:

Improved Digestion: The lactic acid bacteria and wild yeast break down some of the complex carbohydrates and gluten in the flour, which can make sourdough easier to digest for many people. It may also reduce fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs).
Lower Glycemic Index (GI): Sourdough bread has a lower GI than white bread, which means it causes a slower, more gradual rise in blood sugar. This can be particularly beneficial for managing blood sugar levels.
Increased Nutrient Bioavailability: The fermentation process reduces phytic acid, a compound found in grains that can inhibit the absorption of minerals. As a result, the body can better absorb minerals like iron, zinc, and magnesium from sourdough bread.
Gut Health Support: The presence of prebiotic-like compounds and fiber in sourdough promotes a healthy gut microbiome by nourishing beneficial bacteria.

Comparison Table: Panera Sourdough vs. Other Breads


Bread Type	Serving Size (approx.)	Calories	Protein (g)	Fiber (g)	Glycemic Index	Digestibility	Key Health Benefit
Panera Sliced Sourdough	1 slice (44g)	120	4	2	Lower than white	Better	Gut health, nutrient absorption
In-Cafe Panera Loaf	1 slice (57g)	150	5	1	Lower than white	Better	Nutrient absorption
Standard White Bread	1 slice (43g)	~110-120	~3-4	<1	Higher (approx. 71)	Standard	Low fiber
Standard Whole Wheat	1 slice (43g)	~100	~4-5	~2-3	Lower than white	Standard	Higher fiber content

Tips for Enjoying Sourdough Toast Healthily

To keep your meal delicious and healthy, focus on what you put on your sourdough toast. While butter is a classic choice, many lower-calorie alternatives can boost the nutritional profile.

Healthy Topping Ideas:

Mashed avocado with a sprinkle of chili flakes
Pure nut butter (peanut, almond) without added sugar or salt, paired with sliced banana or berries
Low-fat Greek yogurt topped with fresh berries or cinnamon
Hummus with a few slices of cucumber or tomato
A poached or scrambled egg for extra protein and satiety

By choosing whole-grain sourdough and mindful toppings, you can make a nutritious and satisfying meal. The fermentation process of sourdough offers a number of advantages, including improved digestibility and better blood sugar control, making it a valuable addition to a balanced diet.

Conclusion

The calories in one slice of Panera sourdough vary, with the retail sliced bread containing 120 calories and a slice from an in-cafe loaf potentially having more, around 150 calories, due to its larger size. The nutritional content, including carbohydrates, protein, and fat, also differs between these products. The sourdough fermentation process offers significant health benefits, such as better digestion, a lower glycemic index, and enhanced mineral absorption, making it a healthier bread choice. When consuming Panera sourdough, being aware of the product variations and opting for nutrient-dense toppings can help you make the most informed and healthy choices for your diet.

For more detailed information on sourdough's health advantages, explore the University of Florida's comprehensive article on the topic.

Frequently Asked Questions

The calories vary depending on the product. Panera's at-home sliced sourdough is 120 calories per slice, while a slice from an in-cafe loaf can be around 150 calories due to larger slice size.

Yes, due to its fermentation process, sourdough often has a lower glycemic index and can be easier to digest, offering more nutritional benefits than standard white bread.

Toasting bread causes water to evaporate, but it does not significantly change the calorie count. The toasted slice is slightly lighter, so the calories per gram increase, but the total calories remain very similar.

For lower-calorie options, consider toppings like mashed avocado, pure nut butter, or fresh berries with low-fat Greek yogurt. These add flavor and nutrients without excessive calories.

Yes, Panera provides detailed nutritional information for its menu items and retail products. This information can be found on their website, in-store, or on product packaging for accurate tracking.

Serving sizes differ by product. For example, Panera at Home's sliced bread defines a serving as one 44g slice, whereas a slice from an in-cafe loaf might be larger, around 57g.

Yes, the fermentation process helps break down complex carbohydrates and phytic acid, which can make sourdough easier to digest for some individuals. It also contains prebiotic-like properties that support gut health.

Yes, Panera sourdough bread is made with wheat flour and does contain gluten. While the fermentation process can help break down some gluten, it is not gluten-free and is not suitable for individuals with celiac disease.