Who doesn’t have at least one loaf of bread in their pantry at any given time, with perhaps a second lying wrapped on the counter? If you’re trying to eat healthy, you’re likely choosing your loaves thoughtfully. Between rye vs. sourdough, which should you choose?
Meet the experts: Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T., a registered dietitian nutritionist with VNutrition; Stephanie Crabtree, M.S., R.D., a holistic registered dietitian in Venice, FL.
Here, dietitians explain the health benefits of these two popular types of bread, plus when you might choose one over the other as part of a healthy diet.
Rye vs. sourdough: Nutrition
You can typically find rye bread amongst the standard-size, sliced loaves in the bread aisle, while the irregularly-shaped loaves of sourdough are usually closer to the bakery. As such, slices of sourdough tend to be a bit bigger than their darker counterparts, so the following nutrition information is for two slices of rye and one slice of sourdough.
Rye bread nutrition
Per the U.S. Department of Agriculture (USDA), two standard slices of rye bread (which is about 64 grams (g)) contain:
- 165.8 calories
- 5.44 g of protein
- 2.12 g of fat
- 31 g of carbohydrates
- 3.72 g of fiber
Sourdough nutrition
According to the USDA, one medium slice (which is around 59 g) of sourdough bread contains:
- 188 calories
- 7.67 g of protein
- 1.26 g of fat
- 36.5 g of carbohydrates
- 1.83 g of fiber
Rye bread benefits
The biggest benefit of enjoying rye bread, especially 100% whole grain rye, is that it contains roughly twice as much fiber as sourdough. “Fiber supports digestion, satiety, and more stable blood sugar and is also often more filling,” says Kathleen Garcia-Benson, R.D.N., C.S.S.D., C.P.T., a registered dietitian nutritionist with VNutrition. Fiber-rich rye is a top food that helps keep your blood sugar stable. According to a study in Frontiers in Nutrition, rye bread may slow glucose absorption in the GI tract, helping to lower both insulin and glucose levels after eating.
Likewise, whole grain rye delivers more micronutrients than white bread and other types made with refined flours, including B vitamins, magnesium, and zinc. These nutrients are contained in the wheat germ, meaning they’re stripped away to make white flour but remain present in whole grain flour, making it significantly more nutrient-dense.
Healthy whole grains like rye also contain plant compounds called lignans. Per research in the journal Metabolites, lignans may help alleviate menopause symptoms and help the body fight heart disease, diabetes, metabolic syndrome, and certain cancers.
Potential downsides of rye bread
“Rye bread is naturally denser, especially when made from 100% rye, which can be an adjustment in texture,” says Stephanie Crabtree, M.S., R.D., a holistic registered dietitian in Venice, FL. This may also make it difficult for people with GI sensitivity to tolerate, adds Garcia-Benson. What’s more, not all rye breads are created equal. “Many store-bought versions are also blended with refined flour, so checking the ingredient list matters,” Crabtree says. “And since rye contains gluten, it’s not a good fit for everyone.”
Sourdough benefits
Sourdough gets its singular, tangy taste and many of its health perks from fermentation. “Fermentation can improve digestibility and may slightly lower the glycemic response compared to regular white bread,” Garcia-Benson explains. “During this process, some of the carbohydrates, including fructans (a type of FODMAP), are partially broken down. Because of this, some people find sourdough easier on their stomach.” Not only does the fermentation process make sourdough easier to digest, but it also makes it less likely to cause a blood sugar spike. A study in Critical Reviews in Food Science and Nutrition found that sourdough created a smaller spike in blood glucose levels than non-fermented bread at one and two hours after consumption.
In addition to fructans, some of the gluten in sourdough is also broken down during fermentation. For this reason, people who have gluten sensitivity may find sourdough easier to tolerate than other types of bread, though it’s still not safe for people with celiac disease.
Potential downsides of sourdough
“The benefits of sourdough depend heavily on the quality of ingredients and fermentation time,” says Crabtree. Sourdough made with refined flour that’s minimally fermented is not much healthier than processed white bread—but whole wheat and/or homemade sourdough will be more likely to deliver the perks above. “Sourdough can still impact blood sugar, especially if it’s made with refined flour, and portion size still matters,” Crabtree adds.
Rye vs. sourdough: Which is best for weight loss?
“For weight loss, it’s less about rye vs. sourdough and more about fiber and portion size,” says Crabtree. Rye bread is naturally higher in fiber, which can help with satiety and prevent overeating. But if you can find 100% whole wheat sourdough, the amount of fiber may be comparable. Ultimately, Crabtree says that choosing the highest-fiber option and keeping your portions in check are the most important factors if you are trying to lose weight.
Rye vs. sourdough: Which is better for you?
Again, the key factor here is the type and quality of each bread. “A dense whole-grain rye is typically more fiber-rich, but a whole-grain sourdough can also be a great option,” says Garcia-Benson. If you choose a bread with a short, clean ingredient list that includes whole grains or whole wheat flour, regardless of whether it’s rye or sourdough, you’ll be making a decision that supports your overall health.
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