Rye and mixed seed sourdough

Grain

Item Rating: 75/100

1 serving (60 grams) contains 150 calories, 4.8 grams of protein, 3.0 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		600
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		960 mg	41%
Total Carbohydrates		108 g	39%
	Dietary Fiber	14.4 g	51%
	Sugars	4.8 g
protein		19.2 g	38%
Vitamin D		0 mcg	0%
Calcium		48 mg	3%
Iron		4.8 mg	26%
Potassium		360 mg	7%

* 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

🍯 Low sugar

Source of Calories

Fat: 108 cal (17.5%)

Protein: 76 cal (12.5%)

Carbs: 432 cal (70.0%)

About Rye and mixed seed sourdough

Rye and mixed seed sourdough bread originates from European baking traditions, particularly those of Eastern and Northern Europe, where rye flour is a staple grain. This bread is made using a natural sourdough starter, rye flour, wheat flour, and a variety of nutritious seeds such as sunflower, sesame, flax, and pumpkin seeds. It is a dense, hearty bread with a tangy flavor profile resulting from the fermentation process. Nutritionally, it provides a mix of complex carbohydrates, dietary fiber, healthy fats, and moderate protein, alongside essential minerals like magnesium, zinc, and iron. The fermentation process also helps improve nutrient bioavailability and supports gut health through naturally occurring probiotics.

Health Benefits

• Rich in dietary fiber (up to 5–6 grams per slice), which supports digestive health and helps regulate blood sugar levels.
• Provides essential minerals such as magnesium and zinc, supporting metabolic processes and immune function.
• Contains unsaturated fats and omega-3 fatty acids from seeds, which promote heart health and reduce inflammation.

Dietary Considerations

Allergens: Contains gluten, sesame seeds

Suitable for: Vegetarian, flexitarian

Not suitable for: Gluten-free, low-carb, nut-free (if seeds potentially cross-contaminated with nuts)

Selection and Storage

Store in a cool, dry place or freeze to maintain freshness. For best results, keep in an airtight container or wrap in a breathable cloth to avoid mold.

Common Questions About Rye and mixed seed sourdough Nutrition

Is Rye and Mixed Seed Sourdough high in protein?

Rye and Mixed Seed Sourdough contains a moderate amount of protein, typically around 4-6 grams per slice (approximately 40-50 grams). The seeds, such as sunflower, flax, and pumpkin, contribute additional protein, making it a better protein source than standard white bread.

Can I eat Rye and Mixed Seed Sourdough on a keto diet?

Rye and Mixed Seed Sourdough is not suitable for a strict keto diet because it contains carbohydrates, typically around 20-25 grams per slice. However, it may be a better option compared to refined breads for those on a low-carb diet due to its high fiber and nutrient content.

What are the health benefits of Rye and Mixed Seed Sourdough?

This bread offers several health benefits, including improved digestion from the sourdough fermentation process and added fiber from the rye flour and seeds. The seeds provide healthy fats, such as omega-3s, as well as important minerals like magnesium and zinc. However, it may not be suitable for those with gluten intolerance or celiac disease.

How much Rye and Mixed Seed Sourdough should I eat per serving?

A typical serving size is 1-2 slices, which provides around 150-200 calories depending on the size of the slice and quantity of seeds. Pairing it with protein and vegetables can help create a balanced and satisfying meal.

How does Rye and Mixed Seed Sourdough compare to whole wheat bread?

Rye and Mixed Seed Sourdough generally has more fiber and a richer nutrient profile than whole wheat bread due to the addition of seeds and the use of rye flour. It also tends to have a lower glycemic index, making it a better option for managing blood sugar levels. However, whole wheat bread may have slightly fewer calories per slice.

Data Sources & Scientific References