Sourdough Vs. Multigrain Bread: Which Is Better for You? Dietitians Explain

Bread is such a staple in our diets that it’s no wonder there’s an entire aisle at the grocery store filled with options. At the same time, all those options can be overwhelming, especially if you’re trying to choose a healthy one. If it’s sourdough vs. multigrain bread, for instance, which should you choose?

Meet the experts: Courtney Pelitera, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at VNutrition; Jamie Baham, M.S., R.D.N., L.D., a cancer prevention dietitian at Ladybug Nutrition.

Here, dietitians explain the differences between sourdough and multigrain bread, including if one is healthier than the other and if you can incorporate both into your nourishing diet.

Since sourdough bread typically comes in an oblong, asymmetrical loaf, while multigrain can be found in a standard, sliced grocery store loaf, comparing the nutrition information can be tricky. Therefore, the nutrition info below is for one slice of sourdough and two slices of multigrain.

Sourdough nutrition

According to the U.S. Department of Agriculture (USDA), one medium slice (which is around 59 grams) 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

Multigrain nutrition

Per the USDA, two medium slices (around 66 g) of multigrain bread contains:

• 192 calories
• 9.68 g of protein
• 3.08 g of fat
• 31.4 g of carbohydrates
• 5.34 g of fiber

Chewy, tangy sourdough is technically a fermented food, says Courtney Pelitera, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at VNutrition. “Due to this, it contains probiotics which help to facilitate a healthy gut microbiome.” It also makes the bread gentler on the gut and easier to digest than other types that are not fermented, mainly because the process breaks down some of the gluten. For this reason, “some with a mild gluten intolerance may find sourdough easier on the tummy,” says Jamie Baham, M.S., R.D.N., L.D., a cancer prevention dietitian at Ladybug Nutrition.

Sourdough may also be a smart pick for people with diabetes or those who are watching their blood sugar. Pelitera explains that sourdough is low on the glycemic index, with a GI of 54 (by comparison, both white and wheat bread have a GI of 71), which means it is digested more slowly and has less of an effect on blood sugar. In fact, a meta-analysis published in Critical Reviews in Food Science and Nutritionfound that sourdough bread had a lower impact on blood glucose levels than non-fermented bread at both 60 and 120 minutes after consumption.

What’s more, according to a review in the journal Life, the fermentation process may also reduce the concentration of anti-nutrients that hinder nutrient absorption. This can make minerals like iron and zinc, both of which are present in sourdough, more readily absorbed and available for use by the body.

Not all sourdough breads are created equal. “The type of sourdough you pick actually matters a lot,” says Baham. “So many things affect how nutritious the final bread actually is, like the bacteria in the dough, how long it ferments, and what type of flour is used.” She adds that sourdough made with whole-wheat flour tends to offer the most benefits for blood sugar management as it typically contains more fiber than sourdough made with white flour.

In addition, just because sourdough has less gluten than non-fermented bread does not mean it is safe for people with celiac disease. “Many times, sourdough bread is marketed to those with celiac disease as a ‘safe’ bread to consume but it’s not gluten-free,” Baham says. Folks with celiac should still avoid it to prevent uncomfortable digestive symptoms.

“Multigrain bread is high in fiber, usually 3-5 g of fiber per slice,” says Pelitera. “Fiber helps to manage blood sugar, keeps digestion regular, regulates cholesterol, and keeps you full and satiated for longer periods of time.” This is the main area in which multigrain outperforms sourdough, as it contains nearly triple the amount of fiber per serving (although it does contain slightly less than whole-grain bread). According to a study in Frontiers in Nutrition, eating fiber-rich foods has also been shown to reduce your risk of various chronic diseases, including heart disease, type 2 diabetes, obesity, colon cancer, and inflammation.

Multigrain breads, which are made with multiple types of whole grains, often have a milder flavor than whole-wheat or whole-grain bead, which are made with only one. This can make multigrain bread a slightly more accessible way to consume healthy whole grains, which contain vitamins, minerals, and healthy fats like magnesium, phosphorus, and potassium that are stripped away when flour is refined or processed.

“If you have loose stools or gastrointestinal discomfort (like with diarrhea or diverticulitis), you wouldn’t want to choose multigrain during that period of time,” says Baham. “The higher fiber content would exacerbate the GI challenges.” Pelitera adds that some multigrain bread contains whole nuts or seeds, which may not be everybody’s preference. Likewise, “multigrain bread is going to contain gluten, unless otherwise noted,” she says, so people with celiac disease or gluten sensitivity should steer clear.

Finally, as is the case with sourdough, some multigrain breads are healthier than others. Those made with whole grains or whole-grain flours and minimal sweeteners and additives will offer the most health perks.

Since multigrain bread tends to be higher in fiber than sourdough, Baham says it’s a smarter pick if your goal is to lose weight. “The more fiber you consume the more satisfied you are,” she explains. “This helps to reduce overeating which would support weight loss.” That said, you do need to be wary of how many slices you’re eating and how large they are. “Both breads contribute about the same number of calories per serving,” says Pelitera. “For weight loss, the portion size is really what matters.”

If you’re looking for bread that will keep you full and offers the nutritional benefits of whole grains, Baham and Pelitera say that multigrain bread is the better choice. Still, it’s fine to mix in sourdough every once in a while, especially on days when you’re experiencing some GI woes. Choosing the one that you find most satisfying in a reasonable portion size is your best option for supporting overall health.