Sourdough Sandwich Bread with Protein: 7g a Slice and 6 Sandwich Ideas
How much protein is in sourdough sandwich bread? A typical slice of white sourdough has about 3 g of protein and 14 g of carbs. Our Elodie low…
How much protein is in sourdough sandwich bread? A typical slice of white sourdough has about 3 g of protein and 14 g of carbs. Our Elodie low carb sourdough sandwich bread has 7 g of protein and 3 g of net carbs a slice, so two slices give you 14 g of protein before you add any filling. Add 3 oz of chicken breast and the sandwich passes 40 g.
Protein per slice: regular bread vs. ours
| Bread (per slice) | Protein | Net carbs |
|---|---|---|
| White sandwich bread | about 2.5 g | about 13 g |
| White sourdough | about 3 g | about 14 g |
| Whole wheat | about 3.5 g | about 10 g |
| Elodie low carb sourdough sandwich bread | 7 g | 3 g |
| Frankie low carb sourdough (sliced) | 6 g | 3 g |
The difference comes from the flour. Ordinary sourdough is mostly refined wheat flour, which is mostly starch. Our dough leans on wheat protein, almond flour and flax with added fiber, which is how a slice ends up with more than twice the protein and a fraction of the carbs.
How much protein do you need?
The baseline for adults is 0.8 g of protein per kilogram of body weight a day, which is about 55 g for a 150 lb person. That is a minimum to avoid deficiency, not a target for building muscle.
For people who train regularly, the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kilogram a day, spread fairly evenly across meals (Jäger et al., 2017). A later review suggested aiming for roughly 0.4 g per kilogram at each of at least four meals (Schoenfeld and Aragon, 2018). For a 150 lb (68 kg) person, that works out to about 27 g a meal. A sandwich is an easy way to hit that number.
7 protein fillings, with the grams
Protein values below are from USDA FoodData Central and are approximate. Brands vary, so check your label.
| Filling | Amount | Protein |
|---|---|---|
| Chicken breast, cooked | 3 oz | about 26 g |
| Tuna, canned in water, drained | 3 oz | about 20 g |
| Tempeh | 3 oz | about 17 g |
| Smoked salmon | 3 oz | about 15 g |
| Eggs | 2 large | about 12.5 g |
| Cottage cheese, 2% | 1/2 cup | about 12 g |
| Deli turkey breast | 2 oz | about 10 g |
| Firm tofu | 3 oz | 8 to 15 g, depending on firmness |
Sandwich ideas, totaled up
Each of these uses two slices of Elodie sourdough sandwich bread (14 g protein, 6 g net carbs). The totals are estimates using the numbers above.
Chicken, avocado and arugula
3 oz sliced chicken breast, a few slices of avocado, arugula and Dijon. About 40 g protein. Avocado adds fat and fiber, which makes it more filling without many net carbs.
Lemon tuna melt
3 oz tuna mixed with a spoon of plain Greek yogurt, lemon and black pepper, topped with a slice of cheddar and toasted until the cheese melts. About 40 g protein.
Egg and turkey breakfast sandwich
2 scrambled eggs, 2 oz turkey and a handful of spinach. About 36 g protein. It reheats well, so you can make a few on Sunday.
Smoked salmon toast
Toast two slices open-faced, spread with cream cheese, then top with 3 oz smoked salmon, cucumber, capers and dill. About 30 g protein.
Glazed tempeh and slaw
3 oz tempeh sliced thin and pan-seared with soy sauce and a little sesame oil, piled on with shredded cabbage. About 31 g protein and a good vegetarian option.
Cottage cheese and tomato toast
1/2 cup cottage cheese spread on toast with sliced tomato, olive oil, salt and pepper. About 26 g protein.
Tips for a higher-protein sandwich
- Start with the bread. Switching from regular sourdough to a 7 g slice adds about 8 g of protein per sandwich with no extra effort.
- Weigh the filling once. Most people guess low on deli meat and high on chicken. A kitchen scale for a week fixes that.
- Add a second protein. A slice of cheese or a spoon of Greek yogurt in the spread adds 5 to 7 g.
- Watch the extras. Honey, sweet sauces and dried fruit add sugar quickly. Mustard, herbs, pickles and hot sauce add flavor for almost nothing.
- Fill half the sandwich with vegetables. Leafy greens, cucumber and peppers add volume and fiber.
Does sourdough fermentation change the protein?
Not much in quantity. Long fermentation partly breaks down some proteins, including some gluten, and lowers phytate, which can make minerals such as iron and zinc easier to absorb. It is not gluten free, so it is not safe for people with celiac disease. For more on what fermentation does and does not do, see our guide on whether sourdough bread is worth it.
FAQ
Is sourdough bread high in protein?
Regular sourdough is not. It has about 3 g of protein a slice, similar to white bread. Protein-forward loaves like ours have 6 to 7 g a slice.
Is sourdough bread good after a workout?
It can be part of a post-workout meal. What matters most is getting enough protein across the day. Pair the bread with a protein filling rather than eating it on its own.
How many carbs are in a protein sourdough sandwich?
With two slices of our sandwich bread, the bread contributes 6 g of net carbs. Most of the fillings above add little or none. Compare that with about 28 g from two slices of regular sourdough. Our carbs per slice chart has more breads.
Is it keto friendly?
Two slices at 6 g net carbs can fit a keto day for most people, depending on your daily limit.
Sources
- USDA FoodData Central
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Journal of the International Society of Sports Nutrition, 2018.
- Protein, The Nutrition Source, Harvard T.H. Chan School of Public Health
- LowCarb Avenue nutrition labels for Elodie sourdough sandwich bread and Frankie sourdough.
