KETO VERDICTAVOID
Sourdough bread is not keto-friendly. At ~45g+ net carbs per 100g, even small servings can exceed daily keto limits. Reserve for off-plan days or carb cycling—not for standard ketogenic eating.
Is Sourdough Bread Keto?
Bread & Baked
Sourdough bread is not keto-friendly. At ~45g+ net carbs per 100g, even small servings can exceed daily keto limits. Reserve for off-plan days or carb cycling—not for standard ketogenic eating.
- Net carbs (100g)45–48g
- Protein (100g)8–10g
- Fat (100g)1–2g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
45–48g
Total Carbs
47–50g
Fiber
2–3g
Protein
8–10g
Fat
1–2g
Calories
230–270
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high net carbs: ~45–48g per 100g disrupts ketosis
- Fermentation lowers FODMAPs—not total carbs
- Low fat: poor keto macro ratio without heavy toppings
- Even a single slice can exceed strict daily carb targets
HEALTH BENEFITS
- Naturally fermented: may improve digestibility for some
- Provides B vitamins and minerals from grains
- Contains modest protein and some dietary fiber
- Lower FODMAP than standard bread when well-fermented
PREPARATION SUGGESTIONS
PORTION CONTROL (IF OFF-PLAN)
If including on a refeed, weigh a thin slice (25–30g), toast, and pair with high-fat toppings (e.g., butter, olive oil) to slow glycemic impact.
OPEN-FACED OPTION
Use a single small slice as an open-faced base with avocado, eggs, or smoked salmon to cap carbs while boosting satiety.