Ryebread

Grain

Item Rating: 70/100

1 serving (32 grams) contains 83 calories, 2.7 grams of protein, 1.1 grams of fat, and 15.5 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		613.9
% Daily Value*
Total Fat		7.8 g	10%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1422.2 mg	61%
Total Carbohydrates		114.5 g	41%
	Dietary Fiber	13.7 g	48%
	Sugars	15.2 g
protein		20.1 g	40%
Vitamin D		0 mcg	0%
Calcium		56.9 mg	4%
Iron		5.9 mg	32%
Potassium		393.5 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

Source of Calories

Fat: 70 cal (11.5%)

Protein: 80 cal (13.2%)

Carbs: 458 cal (75.3%)

About Ryebread

Rye bread is a type of bread made primarily from rye flour, originating from Eastern and Northern Europe. It is a staple in countries such as Germany, Poland, and Russia, where its dense texture and mildly tangy flavor are highly prized. Rye bread has a lower glycemic index compared to wheat-based bread, making it a popular choice for maintaining stable blood sugar levels. Nutritionally, it is a rich source of complex carbohydrates, dietary fiber, and contains notable amounts of protein, iron, and small amounts of calcium. Its dark appearance often comes from the inclusion of whole rye grains or molasses. Due to its nutrient density and fiber content, rye bread is considered a heart-healthy option and can contribute to balanced digestion. It is also versatile in its uses, making it a robust choice for sandwiches or as a side to hearty dishes such as soups and stews.

Health Benefits

• May improve digestion due to its high fiber content (5.8 grams per serving), supporting gut health and regularity.
• Offers sustained energy release through complex carbohydrates (48.3 grams per serving), helping maintain stable blood sugar levels.
• Supports oxygen transport and energy production with iron (2.5 milligrams per serving), contributing to overall metabolic function.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, low-glycemic diets

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

Selection and Storage

Store rye bread in a cool, dry place or freeze it for longer shelf life. Ensure it is wrapped tightly to prevent it from becoming stale or absorbing moisture.

Common Questions About Ryebread Nutrition

Is rye bread high in protein?

Rye bread contains 8.5 grams of protein per 100 grams, making it a moderate source of protein compared to other common grains. While it’s not as high in protein as foods like meat or legumes, it can contribute to your daily intake when paired with other protein-rich foods.

Can I eat rye bread on a keto diet?

Rye bread is not keto-friendly due to its high carbohydrate content, with 48.3 grams of carbs per 100 grams. People following a strict ketogenic diet should avoid it and opt for low-carb or grain-free bread alternatives.

What are the health benefits of rye bread?

Rye bread is rich in fiber, providing 5.8 grams per 100 grams, which can aid digestion and promote gut health. It also has a low glycemic index, which helps maintain steady blood sugar levels. However, its sodium content (600 mg per 100 grams) may be a concern for those watching their salt intake.

How much rye bread should I eat in a day?

A serving size of rye bread is typically 1 slice (about 30-40 grams), which contains roughly 78-104 calories. For a balanced diet, 1-2 slices a day is a reasonable amount, depending on your individual caloric and nutritional needs.

How does rye bread compare to whole wheat bread?

Rye bread generally has more fiber (5.8 grams vs. 4 grams per 100 grams for whole wheat) and a lower glycemic index, making it better for blood sugar control. However, it tends to have a higher sodium content (600 mg vs. ~400 mg in whole wheat). The choice depends on personal health goals and dietary restrictions.

Data Sources & Scientific References