1 serving (100 grams) contains 275 calories, 9.6 grams of protein, 3.4 grams of fat, and 52.2 grams of carbohydrates.
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Nutrition Information
Calories |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.1 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 786 mg | 34% | |
| Total Carbohydrates | 62.6 g | 22% | |
| Dietary Fiber | 8.5 g | 30% | |
| Sugars | 0.7 g | ||
| protein | 11.5 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 90 mg | 6% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 274.8 mg | 5% | |
* 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
About Dark rye bread
Dark rye bread is a dense, flavorful bread made primarily from rye flour, which gives it a distinctive dark color and earthy taste. Originating from Eastern Europe and Scandinavia, it is a staple in many traditional cuisines, including Russian and German. Its nutritional profile differs slightly from regular wheat bread, offering more fiber and micronutrients while being lower in gluten. A typical slice provides around 70-80 calories, 2-3 grams of protein, 1 gram of fat, and 15 grams of carbohydrates, including 2-3 grams of dietary fiber. It also contains notable amounts of B vitamins like niacin, as well as iron, magnesium, and manganese, making it a nutrient-dense option compared to refined grain breads.
Health Benefits
- Supports digestive health: Rich in dietary fiber (2-3 grams per slice), dark rye bread aids in promoting regular bowel movements and gut health.
- Helps regulate blood sugar: The complex carbohydrates and high fiber content can improve blood sugar management by slowing down glucose absorption.
- Boosts energy production: Contains B vitamins like niacin, essential for converting food into energy and supporting metabolic processes.
- Promotes bone health: Provides magnesium and manganese, minerals essential for maintaining healthy bones and connective tissues.
Dietary Considerations
Selection and Storage
Store dark rye bread in a cool, dry place or in the refrigerator to extend shelf life. For longer storage, freeze in an airtight bag for up to 3 months.
Common Questions About Dark rye bread Nutrition
Is dark rye bread high in protein?
Dark rye bread is moderately high in protein for a grain-based food, containing approximately 2-3 grams of protein per slice (28g). While it is not a protein-rich food compared to meat or legumes, it can contribute to your daily protein intake, especially when paired with other protein sources.
Can I eat dark rye bread on a keto diet?
Dark rye bread is not suitable for a strict keto diet as it typically contains around 15-20 grams of carbohydrates per slice. It is more compatible with a moderate or low-carb diet, but it does not meet the ultra-low carbohydrate requirements of keto.
What are the health benefits of eating dark rye bread?
Dark rye bread offers several health benefits due to its high fiber content, which supports digestion and helps maintain stable blood sugar levels. It's also rich in micronutrients like magnesium, zinc, and B vitamins. However, individuals with gluten sensitivity or celiac disease should avoid it as it contains gluten.
What is the recommended portion size for dark rye bread?
A typical serving size of dark rye bread is one slice, which weighs about 28-35 grams and contains approximately 70-80 calories. Stick to 1-2 slices per meal to balance your calorie and carbohydrate intake with other food groups.
How does dark rye bread compare to whole wheat bread?
Dark rye bread generally contains more fiber and denser nutrients compared to whole wheat bread, making it more filling. However, whole wheat bread tends to have a lighter texture and slightly higher protein content, while dark rye bread is lower on the glycemic index, meaning it may promote steadier blood sugar levels.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Dark rye bread DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
