FiberUp
How much fiber is in sourdough bread?
Sourdough Bread has 1.1 g of fiber per 1 slice (47 g). That is 4% of the 28 g daily value and a low amount for a grain. Per 100 g it works out to 2.3 g, which ranks 37 of 41 grains in the FiberUp database. About 36% of that fiber is soluble and 64% insoluble. It would take 23 servings to reach the 25 g adequate intake for women and 35 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About sourdough bread and fiber
A slice of sourdough provides 1.1 grams of fiber, since most sourdough is made from white flour. The long fermentation makes it low FODMAP, which is its real advantage for sensitive guts.
How sourdough bread compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Tortilla Chips | 1 oz | 1.5 g | 5.4 g | 5% |
| Pita Bread | 1 pita | 1.3 g | 2.2 g | 5% |
| Millet | 1/2 cup cooked | 1.1 g | 1.3 g | 4% |
| Sourdough Bread | 1 slice | 1.1 g | 2.3 g | 4% |
| Pretzels | 1 oz | 0.9 g | 3.2 g | 3% |
| Rice Cakes | 2 cakes | 0.8 g | 4.4 g | 3% |
| White Bread | 1 slice | 0.7 g | 2.7 g | 3% |
Servings to reach a daily goal
servings of sourdough bread to reach 25 g, the adequate intake for adult women
servings of sourdough bread to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for sourdough bread
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Bread, french or vienna (includes sourdough) | 2.2 g | – | – |
| Bread, french or vienna, toasted (includes sourdough) | 3.1 g | – | – |
| Muffins, English, plain, enriched, with ca prop (includes sourdough) | 3.5 g | – | – |
| English muffins, plain, enriched, without calcium propionate(includes sourdough) | 2.7 g | – | – |
| English muffins, plain, unenriched, with calcium propionate (includes sourdough) | 2.7 g | – | – |
| English muffins, plain, unenriched, without calcium propionate (includes sourdough) | 2.7 g | – | – |
| Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | 2.8 g | – | – |
Frequently asked questions
How much fiber is in sourdough bread?
Is sourdough bread high in fiber?
Is the fiber in sourdough bread soluble or insoluble?
How many servings of sourdough bread would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.