Rye sourdough

Bakery

Item Rating: 77/100

1 serving (60 grams) contains 155 calories, 5.1 grams of protein, 1.0 grams of fat, and 29.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		621.6
% Daily Value*
Total Fat		3.8 g	4%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		960 mg	41%
Total Carbohydrates		115.9 g	42%
	Dietary Fiber	13.9 g	49%
	Sugars	3.4 g
protein		20.4 g	40%
Vitamin D		0 mcg	0%
Calcium		52.8 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: 34 cal (5.9%)

Protein: 81 cal (14.1%)

Carbs: 463 cal (80.0%)

About Rye sourdough

Rye sourdough is a type of bread made from rye flour and sourdough starter, famous for its origins in Northern and Eastern European cuisines, particularly in countries like Germany, Russia, and Poland. It is characterized by its dense texture, tangy flavor, and slightly nutty aroma due to the fermentation process. Nutritionally, rye sourdough is an excellent source of fiber, complex carbohydrates, and essential minerals such as manganese, magnesium, and phosphorus. Rye bread tends to have a lower glycemic index compared to wheat-based bread, making it a slower-releasing energy food. Sourdough fermentation also boosts its digestibility and promotes gut health by introducing beneficial probiotics during the fermenting process.

Health Benefits

• Promotes digestive health due to high dietary fiber content which helps maintain regularity and gut bacteria balance.
• Supports bone health through phosphorus and magnesium, essential for bone strength and density.
• Offers sustained energy from complex carbohydrates and a low glycemic index, beneficial for blood sugar management.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store rye sourdough in a cool, dry place, wrapped in a breathable cloth or paper bag to prevent moisture buildup. It can also be frozen for long-term preservation and reheated later.

Common Questions About Rye sourdough Nutrition

Is rye sourdough high in protein?

Rye sourdough contains moderate protein levels, with approximately 2-3 grams of protein per slice (around 50g). While it’s not a high-protein food, it provides more protein than some other bread and offers additional nutrients from the rye flour and fermentation process.

Can I eat rye sourdough on a keto diet?

Rye sourdough is not suitable for a keto diet as it contains about 15-20 grams of net carbs per slice. The carb content is too high for the strict limits of a keto plan, which typically requires keeping net carb intake under 50 grams per day.

What are the health benefits of eating rye sourdough?

Rye sourdough provides dietary fiber, which promotes better digestion and helps with blood sugar regulation. It often has a lower glycemic index compared to regular white bread due to the lactic acid fermentation, which breaks down simple carbohydrates. Additionally, it contains minerals like manganese, selenium, and magnesium.

How much rye sourdough should I eat in one serving?

A typical serving size is 1-2 slices, depending on your daily calorie needs. One slice contains around 80-120 calories, depending on the exact recipe. Pairing it with protein or healthy fats like avocado can help create a balanced meal.

How does rye sourdough compare to whole wheat bread?

Rye sourdough tends to have a denser structure and more tangy flavor than whole wheat bread due to its fermentation process. Nutritionally, it may have slightly less protein and more fiber than whole wheat bread. It is also easier to digest for some people due to the breakdown of gluten during fermentation.

Data Sources & Scientific References