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Sourdough vs whole wheat is harder to compare than it looks, because USDA FoodData Central has no separate sourdough entry: USDA SR Legacy includes sourdough in its French or vienna bread entry. This page compares sourdough vs whole wheat bread with that entry, its toasted form and USDA’s French or vienna whole wheat entry beside commercially prepared whole-wheat bread, per ounce and per 100 grams with the FDA percent Daily Value, and quotes the FDA standards of identity that apply. It does not rank one bread above the other. For the main values of sourdough itself, see our sourdough bread guide.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy has no separate sourdough entry; its French or vienna bread entry includes sourdough, so its values describe that whole group of breads in USDA data.
- Per ounce in USDA data, the French or vienna entry lists 0.6 grams of fiber and commercially prepared whole-wheat bread 1.7 grams, with 77 and 71 calories.
- Per 100 grams, USDA lists 602 milligrams of sodium for the French or vienna entry and 455 milligrams for whole-wheat bread.
- FDA's bread standard, 21 CFR 136.110, lists yeast and lactic-acid-producing bacteria among optional ingredients and has no separate section for sourdough.
Sourdough vs whole wheat per ounce in USDA data
The table lists USDA FoodData Central SR Legacy entries per 1 ounce (28.35 grams). USDA names the first two entries French or vienna bread and says they include sourdough; the third is USDA’s French or vienna whole wheat entry, and the fourth is commercially prepared whole-wheat bread. The percent Daily Value (%DV) for fiber uses the FDA Daily Value of 28 grams; protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality, and FDA sets no Daily Value for total sugars.
| Bread (USDA FDC ID) | Serving | Calories | Protein | Total fat | Carbohydrate | Fiber (% DV) | Total sugars |
|---|---|---|---|---|---|---|---|
| French or vienna bread (includes sourdough) (172675) | 1 oz (28.35 g) | 77 | 3.0 g | 0.7 g | 14.7 g | 0.6 g (2%) | 1.3 g |
| French or vienna bread, toasted (includes sourdough) (174911) | 1 oz (28.35 g) | 90 | 3.7 g | 0.6 g | 17.6 g | 0.9 g (3%) | 1.0 g |
| French or vienna bread, whole wheat (174091) | 1 oz (28.35 g) | 68 | 2.4 g | 0.3 g | 13.9 g | 1.2 g (4%) | 0.0 g |
| Whole-wheat bread, commercially prepared (172688) | 1 oz (28.35 g) | 71 | 3.5 g | 1.0 g | 12.1 g | 1.7 g (6%) | 1.2 g |
Per ounce, USDA lists the French or vienna entry, which includes sourdough, at 77 calories, 3.0 grams of protein, 14.7 grams of carbohydrate and 0.6 grams of fiber, against 71 calories, 3.5 grams, 12.1 grams and 1.7 grams for commercially prepared whole-wheat bread. Total fat is 0.7 grams for the French or vienna entry and 1.0 gram for whole-wheat bread in USDA data.
USDA’s French or vienna whole wheat entry falls between them on fiber at 1.2 grams per ounce, with 68 calories and 13.9 grams of carbohydrate in USDA data. The toasted French or vienna entry lists 90 calories and 0.9 grams of fiber per ounce; USDA reports toasted and untoasted forms as separate entries, so the fair comparison is untoasted with untoasted. For fiber rankings across many foods, see our high fiber foods list.
Sourdough vs whole wheat bread: minerals, vitamins and sodium
This table compares the same four USDA entries per 100 grams, with the FDA Daily Values of 18 milligrams for iron, 1.2 milligrams for thiamin, 400 micrograms DFE for folate, 420 milligrams for magnesium and 2,300 milligrams for sodium.
| Bread (USDA FDC ID) | Amount | Calories | Fiber (% DV) | Iron (% DV) | Thiamin (% DV) | Folate (% DV) | Magnesium (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|---|---|---|
| French or vienna bread (includes sourdough) (172675) | 100 g | 272 | 2.2 g (8%) | 3.91 mg (22%) | 0.71 mg (59%) | 170 mcg DFE (42%) | 32 mg (8%) | 602 mg (26%) |
| French or vienna bread, toasted (includes sourdough) (174911) | 100 g | 319 | 3.1 g (11%) | 3.87 mg (22%) | 0.43 mg (36%) | 217 mcg DFE (54%) | 31 mg (7%) | 720 mg (31%) |
| French or vienna bread, whole wheat (174091) | 100 g | 239 | 4.2 g (15%) | 0.75 mg (4%) | 0.52 mg (44%) | 131 mcg DFE (33%) | 52 mg (12%) | 375 mg (16%) |
| Whole-wheat bread, commercially prepared (172688) | 100 g | 252 | 6.0 g (21%) | 2.47 mg (14%) | 0.39 mg (33%) | 42 mcg DFE (10%) | 75 mg (18%) | 455 mg (20%) |
Per 100 grams in USDA data, the French or vienna entry lists 3.91 milligrams of iron, 0.71 milligrams of thiamin and 170 micrograms DFE of folate, against 2.47 milligrams, 0.39 milligrams and 42 micrograms DFE for whole-wheat bread. Whole-wheat bread lists 6.0 grams of fiber and 75 milligrams of magnesium in USDA data, against 2.2 grams and 32 milligrams for the French or vienna entry.
Sodium per 100 grams in USDA data is 602 milligrams for the French or vienna entry, 26% of the FDA Daily Value, and 455 milligrams for whole-wheat bread, 20%. USDA’s French or vienna whole wheat entry lists 375 milligrams of sodium, the least of the four, and 0.75 milligrams of iron. For other foods listed by sodium, see our low sodium foods list.
FDA’s section 136.115 requires enriched bread to contain thiamin, riboflavin, niacin, folic acid and iron in each pound. USDA’s description of its French or vienna entry does not say whether that bread is enriched, so this page reports only the folate, iron and thiamin values USDA lists. The Dietary Guidelines for Americans, 2020-2025, list whole-wheat bread among whole-grain examples and white breads among refined grains, and say “Refined-grain choices should be enriched.” See our whole grains list for that group.
What FDA standards say about sourdough and whole wheat
FDA sets standards of identity for bread in 21 CFR Part 136, and that part has no section named for sourdough or for French or vienna bread. The general standard in section 136.110 covers bread and white bread, and section 136.180 covers whole wheat bread. The table quotes the FDA wording that bears on this comparison, as written in the eCFR.
| Standardized food | Section (21 CFR) | Wording in the regulation |
|---|---|---|
| Bread, white bread | 136.110(a) | the foods produced by baking mixed yeast-leavened dough |
| Bread, white bread (yeast) | 136.110(c)(3) | Yeast: any type which produces the necessary leavening effect. |
| Bread, white bread (bacteria) | 136.110(c)(10) | Lactic-acid-producing bacteria. |
| Bread, white bread (flour) | 136.110(c)(1) | Flour, bromated flour, phosphated flour, or a combination of two or more of these. |
| Whole wheat bread (dough) | 136.180(a)(1) | The dough is made from the optional ingredient whole wheat flour, bromated whole wheat flour, or a combination of these. |
| Whole wheat bread (other flours) | 136.180(a)(1) | No flour, bromated flour, or phosphated flour is used. |
FDA’s general bread standard lists lactic-acid-producing bacteria as one optional ingredient among many, beside yeast, salt, milk and other ingredients, and the standard does not use the word sourdough. Under section 136.180, a loaf named whole wheat bread is made from whole wheat flour, with no plain, bromated or phosphated flour. USDA also lists a French or vienna whole wheat entry, so in USDA data a French-style loaf and a whole wheat loaf are not separate categories.
For the flour behind whole wheat bread, see whole wheat flour; for rye and pumpernickel breads, see our rye bread guide; and for more breads in USDA data, see our guide to types of bread.
How the two breads differ in USDA numbers
- Fiber: per ounce in USDA data, 0.6 grams for the French or vienna entry and 1.7 grams for whole-wheat bread.
- Protein: per ounce in USDA data, 3.0 grams for the French or vienna entry and 3.5 grams for whole-wheat bread.
- Iron, thiamin and folate: per 100 grams in USDA data, 3.91 milligrams, 0.71 milligrams and 170 micrograms DFE for the French or vienna entry, against 2.47 milligrams, 0.39 milligrams and 42 micrograms DFE for whole-wheat bread.
- Magnesium: per 100 grams in USDA data, 75 milligrams for whole-wheat bread and 32 milligrams for the French or vienna entry.
- Sodium: per 100 grams in USDA data, 602 milligrams for the French or vienna entry and 455 milligrams for whole-wheat bread.
Gluten, allergens and label notes
- Gluten: FDA’s labeling rule, 21 CFR 101.91, names wheat, rye and barley as gluten-containing grains and sets the gluten-free limit below 20 parts per million; our list of foods with gluten names other foods.
- Allergens: FDA lists wheat, milk, eggs and soybeans among the nine major food allergens, named in the ingredient list or a Contains statement on the package.
- Labels: the USDA figures are values for each entry; a loaf’s Nutrition Facts label, set by FDA in 21 CFR 101.9, lists its own fiber, sodium and %DV.
- White bread: our sibling comparison of whole wheat vs white bread uses USDA’s white and whole-wheat entries.
Frequently Asked Questions
Does USDA have a separate entry for sourdough?
No. USDA SR Legacy includes sourdough in its French or vienna bread entry and also lists a toasted form of that entry.
How do the two compare per ounce?
Per ounce in USDA data, the French or vienna entry that includes sourdough lists 0.6 grams of fiber and commercially prepared whole-wheat bread 1.7 grams.
Which lists more sodium?
Per 100 grams, USDA lists 602 milligrams for the French or vienna entry and 455 milligrams for whole-wheat bread, 26% and 20% of the FDA Daily Value.
Does FDA have a standard for sourdough?
FDA’s bread standards in 21 CFR Part 136 have no section named for sourdough; the general bread standard in section 136.110 lists lactic-acid-producing bacteria among optional ingredients.
Is there a whole wheat French or vienna bread in USDA data?
Yes. USDA lists a French or vienna whole wheat entry; its description does not mention sourdough, and per ounce it lists 1.2 grams of fiber and 68 calories.
Does this page say which bread to eat?
No. It lists USDA values and FDA standards side by side, and a dietitian or healthcare provider can speak to individual needs.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Whole Wheat vs White Bread: USDA Values and FDA Standards, Sourdough Bread: Nutrition, Gluten and Is It Healthy?, Types of Bread: 25 Breads Compared per Ounce in USDA Data, Rye Bread: USDA Nutrition per Slice, Research and How It Compares.