Rye sourdough bread

Grain

Item Rating: 75/100

1 serving (60 grams) contains 138 calories, 3.6 grams of protein, 0.9 grams of fat, and 25.8 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		552
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		960 mg	41%
Total Carbohydrates		103.2 g	37%
	Dietary Fiber	13.0 g	46%
	Sugars	2.9 g
protein		14.4 g	28%
Vitamin D		0 mcg	0%
Calcium		60 mg	4%
Iron		5.0 mg	27%
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

🍯 Low sugar

Source of Calories

Fat: 32 cal (6.4%)

Protein: 57 cal (11.5%)

Carbs: 412 cal (82.1%)

About Rye sourdough bread

Rye sourdough bread is a type of fermented bread made primarily from rye flour and natural sourdough starter, which promotes yeast fermentation. Originating from Eastern Europe, it has deep cultural ties to Nordic, German, and Russian cuisines. This bread is denser than wheat-based bread due to rye’s lower gluten content. Rye sourdough offers a lower glycemic index compared to white bread, making it beneficial for blood sugar management. Rich in complex carbohydrates, fiber, and essential minerals like magnesium, iron, and potassium, rye sourdough bread is widely recognized for its nutrition profile. Additionally, the fermentation process enhances nutrient bioavailability, promotes gut health, and improves digestibility compared to non-fermented breads.

Health Benefits

• Supports gut health thanks to probiotics from natural fermentation.
• Promotes heart health with high levels of fiber that can help lower cholesterol.
• Helps regulate blood sugar due to its lower glycemic index compared to wheat bread.
• Provides essential minerals like magnesium and potassium for better muscle and nerve function.
• Boosts digestive health with insoluble fiber, aiding bowel regularity.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, lactose-free

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store rye sourdough in a cool, dry place wrapped in a breathable cloth or in an airtight container to prevent drying. For longer storage, freeze sliced bread and thaw as needed.

Common Questions About Rye sourdough bread Nutrition

Is rye sourdough bread high in protein?

Rye sourdough bread contains about 3-5 grams of protein per 50-gram slice, making it a moderate source of protein. While it’s not as high in protein as some other foods, it still contributes to daily protein intake, especially when paired with a protein-rich topping.

Can I eat rye sourdough bread on a keto diet?

Rye sourdough bread is not suitable for a keto diet as it contains approximately 15-20 grams of net carbohydrates per slice. Keto diets typically require significantly lower carbohydrate intake to maintain ketosis.

What are the health benefits and concerns of eating rye sourdough bread?

Rye sourdough bread offers health benefits, including a lower glycemic index compared to white bread, better digestion due to its prebiotic content, and more vitamins like B-complex and iron. However, it’s not gluten-free and should be avoided by those with celiac disease or gluten sensitivity.

What is the recommended portion size for rye sourdough bread?

A typical portion size of rye sourdough bread is one to two slices, which provides around 80-160 calories depending on thickness. Pair it with nutrient-dense foods like avocado or lean protein to create a balanced meal.

How does rye sourdough bread compare to whole wheat bread?

Rye sourdough bread generally has a denser, more nutrient-rich profile with higher levels of fiber compared to whole wheat bread. It also has a lower glycemic index, meaning it causes a slower rise in blood sugar levels.

Data Sources & Scientific References