Rye Bread
Dense, sour and more filling than wheat bread, with useful fibre per slice.
Nutrition per 100 g
Standardised to 100 g of rye bread for fair comparison. Typical serving: 2 slices (64 g) — 166 kcal per 64 g serving.
| Nutrient | Per 100 g | Per serving (64 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 259 kcal | 166 kcal | 100 kcal |
| Protein | 8.6 g | 5.5 g | 3.3 g |
| Carbohydrate | 47.8 g | 30.6 g | 18.4 g |
| Fat | 2.5 g | 1.6 g | 1 g |
| Fibre | 6.1 g | 3.9 g | 2.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of rye bread, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (64 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.4 mg | 0.26 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.33 mg | 0.21 mg | 2% |
| Vitamin K | 1.2 µg | 0.77 µg | 1% |
| Thiamin | 0.43 mg | 0.28 mg | 36% |
| Riboflavin | 0.34 mg | 0.22 mg | 26% |
| Niacin | 3.8 mg | 2.4 mg | 24% |
| Vitamin B6 | 0.075 mg | 0.048 mg | 4% |
| Folate | 151 µg | 96.6 µg | 38% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.44 mg | 0.28 mg | 9% |
| Choline | 14.6 mg | 9.3 mg | 3% |
| Minerals | |||
| Calcium | 73 mg | 46.7 mg | 6% |
| Iron | 2.8 mg | 1.8 mg | 16% |
| Magnesium | 40 mg | 25.6 mg | 10% |
| Phosphorus | 125 mg | 80 mg | 10% |
| Potassium | 166 mg | 106 mg | 4% |
| Sodium | 603 mg | 386 mg | 26% |
| Zinc | 1.1 mg | 0.7 mg | 10% |
| Selenium | 30.9 µg | 19.8 µg | 56% |
| Copper | 0.19 mg | 0.12 mg | 21% |
| Manganese | 0.82 mg | 0.52 mg | 36% |
Source: USDA FoodData Central — Bread, rye
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat rye bread?
- Studies consistently show rye bread is more satiating than white wheat bread.
- Lower blood glucose response than standard white bread.
- Sourdough-fermented rye keeps for days without going stale.
How to include it
- Top with cottage cheese, tomato and black pepper.
- Serve thin slices with mackerel or sardines and lemon.
- Toast hard and use as croutons in soup.
Things to consider
- Contains gluten.
- Many supermarket rye loaves are mostly wheat — check the ingredient order.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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