Black rye bread

Grain

Item Rating: 70/100

1 serving (30 grams) contains 78 calories, 2.5 grams of protein, 1.0 grams of fat, and 14.5 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		621.6
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1440 mg	62%
Total Carbohydrates		115.9 g	42%
	Dietary Fiber	13.9 g	49%
	Sugars	15.6 g
protein		20.4 g	40%
Vitamin D		0 mcg	0%
Calcium		57.6 mg	4%
Iron		5.8 mg	32%
Potassium		398.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 71 cal (11.5%)

Protein: 81 cal (13.2%)

Carbs: 463 cal (75.2%)

About Black rye bread

Black rye bread is a type of dense, dark bread made primarily from rye flour, often popular in Eastern European and Nordic cuisines. This bread has a strong, earthy flavor and slightly sour notes, owing to its use of sourdough starter in traditional recipes. Nutritionally, black rye bread is rich in complex carbohydrates, dietary fiber, and a modest amount of protein. It contains essential nutrients like manganese, magnesium, and iron. Unlike white bread, it has lower glycemic impact, making it a more favorable option for sustained energy and blood sugar regulation. It is often enjoyed with hearty soups, smoked fish, or spreads, emphasizing its versatility in pairing with both savory and sweet dishes in European meal traditions.

Health Benefits

• Supports digestive health due to its high dietary fiber content (about 5-7g per 100g serving).
• May help regulate blood sugar levels because rye flour has a lower glycemic index compared to wheat flour.
• Provides key minerals such as manganese and magnesium, which contribute to bone health and energy metabolism.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian diet, vegan diet

Not suitable for: Gluten-free diet, low-carb ketogenic diet

Selection and Storage

Store black rye bread in a cool, dry place in a sealed bag or breadbox to prevent staleness and mold. Refrigeration can extend its shelf life, but may affect texture slightly.

Common Questions About Black rye bread Nutrition

Is black rye bread high in protein?

Black rye bread contains moderate protein levels, offering approximately 2.7 grams of protein per slice (28 grams). It is not considered a high-protein food but still provides a small boost to daily protein intake alongside carbohydrates and fiber.

Can I eat black rye bread on a keto diet?

Black rye bread is not compatible with a keto diet as it is relatively high in carbohydrates, with around 15 grams of carbohydrates per slice. While it is a nutritious choice for other diets, those following keto should avoid or look for low-carb alternatives.

What are the health benefits of black rye bread?

Black rye bread is rich in fiber, aiding digestion and promoting gut health. It contains essential vitamins like B-complex vitamins and minerals such as iron and magnesium. Additionally, its dense structure has a lower glycemic index compared to white bread, making it a better option for blood sugar management.

How much black rye bread should I eat per serving?

A typical serving of black rye bread is one to two slices, which amounts to roughly 70-140 calories depending on the slice size. Pairing it with protein or healthy fats like avocado or smoked salmon can make for a balanced meal or snack.

How does black rye bread compare to whole wheat bread?

Black rye bread tends to have a denser texture and slightly stronger flavor compared to whole wheat bread. While both are nutritious options, rye bread generally has a lower glycemic index and higher levels of fiber, making it a better choice for blood sugar stabilization and satiety.

Data Sources & Scientific References