Sourdough rye

Grain

Item Rating: 74/100

1 serving (60 grams) contains 138 calories, 3.6 grams of protein, 0.9 grams of fat, and 28.8 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		1080 mg	46%
Total Carbohydrates		115.2 g	41%
	Dietary Fiber	12 g	42%
	Sugars	2.4 g
protein		14.4 g	28%
Vitamin D		0 mcg	0%
Calcium		48 mg	3%
Iron		4.3 mg	23%
Potassium		360 mg	7%

* 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 (5.9%)

Protein: 57 cal (10.5%)

Carbs: 460 cal (83.7%)

About Sourdough rye

Sourdough rye is a type of bread made primarily from rye flour and fermented using a natural sourdough starter. This method of preparation originates from Eastern Europe and Scandinavia, where rye bread has been a staple for centuries due to rye’s ability to thrive in colder climates. Compared to breads made with refined wheat flour, sourdough rye offers a denser texture and a distinct tangy flavor. Nutritionally, sourdough rye is rich in dietary fiber, thanks to the whole rye grain, and contains complex carbohydrates for sustained energy release. The fermentation process enhances its digestibility and promotes the bioavailability of certain nutrients such as potassium, magnesium, and B vitamins while reducing gluten levels compared to traditional wheat bread.

Health Benefits

• Rich in dietary fiber, sourdough rye supports healthy digestion and may help lower cholesterol levels.
• Provides magnesium, which contributes to normal muscle function and supports heart health.
• Contains B vitamins (like B1 and B6) that aid in energy metabolism and brain function.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, low-gi diets

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

Selection and Storage

Store sourdough rye in a cool, dry place or refrigerate to extend its shelf life. Keep it wrapped in a cloth or bread box to maintain its texture.

Common Questions About Sourdough rye Nutrition

Is sourdough rye high in protein?

Sourdough rye bread is moderately low in protein, containing approximately 3-4 grams of protein per 40-gram slice. While it's not a significant source of protein, its complex carbohydrates and fiber make it a nutritious choice as part of a balanced diet.

Can I eat sourdough rye on a low-carb or keto diet?

Sourdough rye is not suitable for a strict keto diet as a slice contains around 15-20 grams of carbohydrates. However, it may fit into a moderate low-carb diet if consumed in small portions, depending on individual carbohydrate limits.

What are the health benefits of sourdough rye bread?

Sourdough rye bread is rich in fiber, aiding digestion and promoting gut health. Its fermentation process reduces phytic acid, improving the absorption of nutrients like magnesium, zinc, and iron. Rye also has a lower glycemic index compared to white bread, making it a better option for managing blood sugar levels.

What is the recommended serving size for sourdough rye bread?

A typical serving size of sourdough rye bread is 1-2 slices, or around 40-80 grams, depending on your dietary needs. Pairing it with protein and healthy fats can help balance its carbohydrate content and make it more filling.

How does sourdough rye compare to regular wheat sourdough bread?

Sourdough rye bread tends to have a denser texture and more robust flavor compared to wheat sourdough due to its rye flour content. It typically contains slightly more fiber and nutrients, like magnesium and B vitamins, but slightly fewer overall calories per slice.

Data Sources & Scientific References