Brown rye bread

Grain

Item Rating: 72/100

1 serving (40 grams) contains 104 calories, 3.4 grams of protein, 1.3 grams of fat, and 19.3 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		613.0
% Daily Value*
Total Fat		7.8 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1183.4 mg	51%
Total Carbohydrates		114.3 g	41%
	Dietary Fiber	13.7 g	48%
	Sugars	15.4 g
protein		20.1 g	40%
Vitamin D		0 mcg	0%
Calcium		118.3 mg	9%
Iron		6.4 mg	35%
Potassium		392.9 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: 70 cal (11.5%)

Protein: 80 cal (13.2%)

Carbs: 457 cal (75.2%)

About Brown rye bread

Brown rye bread is a hearty, dense bread traditionally consumed in Northern and Eastern Europe, such as in Germany, Poland, and Scandinavia. Made primarily from rye flour, it has a dark color, earthy flavor, and robust texture. Compared to wheat bread, brown rye bread is higher in dietary fiber and often contains essential nutrients like manganese, magnesium, and selenium. On average, a 100-gram serving of rye bread provides approximately 250 calories, 48 grams of carbohydrates, 5 grams of protein, and 6 grams of fiber. It is also lower on the glycemic index, making it a popular choice for better blood sugar management. Traditional recipes may also include seeds, such as caraway or sunflower, enhancing its flavor and nutrition profile.

Health Benefits

• Supports digestion due to its high dietary fiber content, providing about 6 grams of fiber per 100 grams.
• Promotes heart health as it contains magnesium, which contributes to normal heart function.
• Helps in maintaining stable blood sugar levels because of its low glycemic index compared to white bread.
• Supplies antioxidants such as selenium, which supports immune function and protects cells from oxidative stress.
• Contributes to bone health with its manganese content, aiding in maintaining strong bones.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store brown rye bread in a cool, dry place or in the refrigerator to prolong freshness. It can also be frozen for up to 3 months.

Common Questions About Brown rye bread Nutrition

Is brown rye bread high in protein?

Brown rye bread contains a moderate amount of protein, offering about 2-3 grams per slice (28 grams). While it is not a significant protein source compared to foods like meat or beans, it can contribute to your daily intake as part of a balanced diet.

Can I eat brown rye bread on a keto diet?

Brown rye bread is generally not suitable for a keto diet as it contains approximately 15-20 grams of carbohydrates per slice. Keto diets prioritize foods very low in carbohydrates, so alternatives like low-carb breads or almond flour-based bread might be better options.

What are the health benefits of brown rye bread?

Brown rye bread is rich in dietary fiber, which supports digestion and promotes gut health. It contains important micronutrients like magnesium and B vitamins and has a lower glycemic index compared to white bread, making it better for blood sugar control.

How much brown rye bread should I eat in one serving?

A typical serving size is one or two slices, depending on your nutritional needs and calorie intake. Each slice usually contains around 70-100 calories. Pairing it with protein-rich or healthy fat toppings can make it a balanced meal or snack.

How does brown rye bread compare to whole wheat bread?

Brown rye bread typically has more fiber and a lower glycemic index compared to whole wheat bread, which can make it a better choice for managing blood sugar. However, whole wheat bread may contain slightly more protein. Both are nutritious options, and choosing between them often depends on personal taste and dietary preference.

Data Sources & Scientific References