1 serving (28 grams) contains 80 calories, 2.6 grams of protein, 1.0 grams of fat, and 14.9 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
285 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 663 mg | 28% | |
| Total Carbohydrates | 53.1 g | 19% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 4.2 g | ||
| protein | 9.3 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 182 mg | 3% | |
* 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 Rye toast
Rye toast is a type of bread made from rye flour, originating from Eastern and Northern Europe where rye thrives in cold climates. Its dense texture and slightly tangy flavor make it a staple in cuisines like Scandinavian and German. Rye toast is lower in gluten than wheat bread and is known for its nutritional profile, including higher fiber content and slower glycemic impact. It contains vital nutrients such as manganese, magnesium, selenium, and several B vitamins. A typical slice of rye toast offers roughly 75–80 calories, 2 grams of protein, 1 gram of fat, and 2 grams of dietary fiber, making it a healthier alternative to refined white bread in terms of digestion and long-lasting energy.
Health Benefits
- Rich in dietary fiber (2g per slice), rye toast supports digestive health and promotes regularity.
- Contains magnesium, which is essential for energy production and maintaining healthy nerve function.
- High in manganese, aiding in bone development, metabolism, and antioxidant protection.
- Provides selenium, which supports immunity and thyroid function.
- Includes B vitamins like B6 and niacin, vital for converting food into energy and maintaining healthy skin.
Dietary Considerations
Selection and Storage
Store rye bread in a cool, dry place in a sealed bag or container to retain freshness. For longer storage, freeze slices in an airtight bag and toast directly from frozen.
Common Questions About Rye toast Nutrition
Is rye toast high in protein?
Rye toast contains a moderate amount of protein, with around 3-4 grams of protein per slice, depending on the brand and recipe. It is not considered a high-protein food but can contribute to your daily intake when paired with protein-rich toppings like eggs or nut butter.
Can I eat rye toast on a keto diet?
Rye toast is not suitable for a strict keto diet as it contains approximately 15-20 grams of carbs per slice. Keto diets typically restrict carbohydrate intake to 20-50 grams per day, and rye toast would exceed this limit with minimal fiber content to offset the carbs.
What are the health benefits of eating rye toast?
Rye toast is high in dietary fiber, which supports digestive health and helps with satiety, making it a great option for weight management. It also contains nutrients like B vitamins, manganese, and selenium. However, individuals with gluten sensitivity or celiac disease should avoid rye toast as it is not gluten-free.
How many slices of rye toast should I eat in a serving?
A standard serving is usually 1-2 slices of rye toast, depending on your nutritional needs and overall calorie goals. One slice of rye toast contains approximately 70-90 calories, so it can fit into most meal plans when eaten in moderation.
How does rye toast compare to whole wheat or white bread?
Rye toast generally contains more fiber and fewer calories than white bread, making it a healthier choice. Compared to whole wheat bread, rye toast can offer a denser texture and a slightly tangy flavor, but the overall nutritional profiles are similar, especially when both are made from whole grains.
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 - Rye toast DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: Whole GrainsU.S. Department of Health and Human Services (HHS) and USDARecommends increasing whole grain consumption, including rye bread, for balanced nutrition and chronic disease prevention.
- Nutritional Benefits and Research on Rye and Rye BreadHarvard T.H. Chan School of Public HealthDiscusses the unique health benefits of rye bread, such as its role in glycemic control and satiety.
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.
