Sourdough toast can make a tasty and satisfying breakfast, but many people wonder just how many calories are in a single slice. The number of calories in sourdough toast can vary depending on the thickness of the slice, whether it is buttered or not, and the exact ingredients in the bread. However, most slices of basic sourdough toast contain between 60 and 120 calories.
Calories in Sourdough Bread
To determine how many calories are in a slice of sourdough toast, you first need to know the calorie count of sourdough bread itself. Sourdough is a type of bread that uses a starter made from wild yeast and bacteria to help the bread rise. This gives sourdough a tangy, sour taste.
Here are some estimates for the number of calories per slice of basic sourdough bread:
- 1 thin slice (about 1 oz or 28g): 75 calories
- 1 regular slice (about 1.5 oz or 42g): 110 calories
- 1 thick slice (about 2 oz or 56g): 140 calories
However, calorie counts can vary between different brands and recipes of sourdough bread. Some artisan style sourdough breads may have slightly more calories. And whole grain or seeded sourdough varieties tend to be a little higher in calories than basic white sourdough.
Calories Added from Toasting
Toasting bread doesn’t significantly increase its calorie content. The dry heat of toasting simply transforms the bread, drying it out a bit and creating a crispy texture. However, toasting does allow for things like butter, jam, or avocado to be added on top.
So for a plain slice of toasted sourdough without any additions, you can estimate the calories based on portion size:
- 1 thin slice toasted: About 75 calories
- 1 regular slice toasted: About 110 calories
- 1 thick slice toasted: About 140 calories
Calories in Buttered Sourdough Toast
Adding butter or spreads on top of toast significantly increases the calorie count. Here are some estimates for buttered sourdough toast calories:
- 1 thin slice with 1 tsp butter: About 105 calories
- 1 regular slice with 1 tsp butter: About 140 calories
- 1 thick slice with 1 tbsp butter: About 220 calories
The calories in buttered toast can vary depending on factors like:
- Thickness of the slice
- Amount of butter or spread added
- Type of butter or spread (e.g. butter, margarine, jam, nut butter)
So be mindful of portion sizes when adding high-calorie spreads to toast.
Calories in Butter
Butter is very high in fat and calories:
- 1 tsp butter: About 35 calories
- 1 tbsp butter: About 100 calories
Other common toast spreads like peanut butter, jam, and margarine also add significant calories.
Toast Calorie Totals
To summarize, here are the approximate calories for different portions of sourdough toast:
| Type of Toast | Calories |
|---|---|
| 1 thin slice plain | 75 |
| 1 regular slice plain | 110 |
| 1 thick slice plain | 140 |
| 1 thin slice with 1 tsp butter | 105 |
| 1 regular slice with 1 tsp butter | 140 |
| 1 thick slice with 1 tbsp butter | 220 |
As you can see, toast calories can range from 75-220 per slice depending on size and additions.
Factors That Affect Calorie Counts
Many factors beyond portion size can influence the calorie counts of sourdough toast, including:
- Bread ingredients: Whole grain and seeded varieties tend to be higher in calories than plain sourdough.
- Dense texture: Denser sourdough breads contain more calories than airy breads per slice.
- Sweeteners: Sweetened bread has more calories than unsweetened.
- Added fats: Butter, oil, margarine all add significant calories.
- Serving size: The number of slices you eat affects the totals.
- Accompaniments: Add-ons like avocado, nut butter, jam all increase calories.
Tips for Light Toast
You can enjoy toast without going overboard on calories by following these tips:
- Opt for thin slices to limit portions.
- Choose basic sourdough over thick bread styles.
- Read nutrition labels and compare brands.
- Limit butter or spreads to 1 tsp or less.
- Use jam, smashed berries, smashed banana instead of butters.
- Add protein-rich toppings like eggs or avocado.
- Avoid sweetened bread when possible.
Healthy Serving Sizes
Sticking within a calorie target can help with weight management. Here are some serving tips if you’re aiming for 200-400 calories for breakfast:
- 1 thin slice of plain toast: 75 calories
- 1 regular slice of toast with 1 tsp peanut butter: About 200 calories
- 1 thick slice of toast with 1 tbsp avocado: About 250 calories
- 2 thin slices of toast with 2 eggs: About 325 calories
- 1 thick slice of toast with 1 egg and 1 oz cheese: About 400 calories
You can build a balanced breakfast around toast while still watching calorie counts.
Benefits of Sourdough Toast
Sourdough toast can be a nutritious breakfast choice thanks to these benefits:
- Contains fiber: Sourdough is higher in fiber than white bread, aiding digestion.
- Low glycemic index: The fermentation process creates a lower glycemic index, preventing blood sugar spikes.
- High protein: Sourdough bread typically offers more protein than regular white bread.
- Contains probiotics: Natural yeasts and bacteria act as probiotics for gut health.
- Low fat: Toast is very low in fat, especially without butter.
In moderation, sourdough toast can be an energizing way to start your day.
The Bottom Line
So how many calories are in sourdough toast? Here’s a quick recap:
- Plain sourdough toast ranges from 75-140 calories per slice.
- Buttered toast contains 105-220 calories depending on serving size.
- Calories vary based on slice thickness, additions like butter, and bread ingredients.
- Stick to thin slices and minimal spreads to limit calories.
Pay attention to serving sizes, and enjoy sourdough toast as part of a balanced breakfast. With some mindfulness, you can still enjoy the delicious taste of toast without consuming too many calories.
