Rye bun

Bakery

Item Rating: 75/100

1 serving (70 grams) contains 190 calories, 6.0 grams of protein, 2.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		641.9
% Daily Value*
Total Fat		6.8 g	8%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1013.5 mg	44%
Total Carbohydrates		118.2 g	42%
	Dietary Fiber	13.5 g	48%
	Sugars	6.8 g
protein		20.3 g	40%
Vitamin D		0 mcg	0%
Calcium		67.6 mg	5%
Iron		5.1 mg	28%
Potassium		405.4 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

🍯 Low sugar

Source of Calories

Fat: 61 cal (9.9%)

Protein: 81 cal (13.2%)

Carbs: 472 cal (76.9%)

About Rye bun

Rye buns are bread rolls made from rye flour, a grain that has been a staple in various European cuisines, notably in Scandinavia, Germany, and Eastern Europe. Known for their hearty flavor and dense texture, these buns are packed with vital nutrients, including fiber, vitamins like B-complex (thiamine, niacin), and minerals such as magnesium, phosphorus, and manganese. Rye flour has a lower glycemic index compared to refined wheat flour, making rye buns a favored choice for those seeking slower-releasing carbohydrates and improved blood sugar control. They are often used for sandwiches or served alongside soups and stews in traditional cuisine.

Health Benefits

• Supports digestive health due to its high fiber content, particularly insoluble fiber, which aids in regular bowel movements.
• Helps with blood sugar regulation as rye has a lower glycemic index, promoting slower glucose absorption.
• Rich in magnesium, which is essential for energy production and maintaining healthy nerve and muscle function.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, low glycemic diets

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

Selection and Storage

Store rye buns in a cool, dry place or freeze them to maintain freshness for longer. Reheat in an oven to restore their texture.

Common Questions About Rye bun Nutrition

Is a rye bun high in protein?

A rye bun contains moderate protein levels, typically around 5-6 grams per medium-sized bun (approximately 60 grams). While it's not a high-protein food, it can contribute to overall protein intake when paired with other protein-rich toppings or fillings.

Can I eat a rye bun on a keto diet?

Rye buns are not compatible with a keto diet due to their carbohydrate content. A medium-sized rye bun usually contains around 30 grams of carbohydrates, which exceeds the daily carb limit for keto. Low-carb, keto-friendly alternatives like almond or coconut flour bread may be more suitable.

What are the health benefits of eating a rye bun?

Rye buns are a good source of fiber, offering around 4-5 grams per serving, which supports digestion and promotes satiety. Rye also contains beneficial nutrients like manganese, selenium, and B vitamins, which contribute to bone health, antioxidant activity, and energy metabolism. However, individuals with gluten sensitivity or celiac disease should avoid rye buns.

What is the recommended serving size for a rye bun?

A typical serving size for a rye bun is one medium-sized bun (around 60 grams). This is enough to provide a balanced portion of carbohydrates and fiber without exceeding caloric limits for most diets. Pair it with protein-rich toppings and vegetables for a complete meal.

How does a rye bun compare to a whole wheat bun?

Rye buns typically have a denser texture and stronger, earthier flavor compared to whole wheat buns. Nutritionally, rye buns often contain slightly less protein but more fiber due to the rye grain composition. They also have a lower glycemic index than whole wheat, which may help manage blood sugar levels better for some individuals.

Data Sources & Scientific References