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Rye bread nutrition: calories, carbs, GI, protein, fiber, fats

Bread, rye
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Rye bread

Rye bread
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
60 (medium)
Calories ⓘ Calories per 100-gram serving 259
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 42.5 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 3.3 (acidic)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ 32mg
TOP 15% Sodium ⓘHigher in Sodium content than 85% of foods
TOP 16% Fiber ⓘHigher in Fiber content than 84% of foods
TOP 19% Vitamin B1 ⓘHigher in Vitamin B1 content than 81% of foods
TOP 21% Net carbs ⓘHigher in Net carbs content than 79% of foods
TOP 21% Carbs ⓘHigher in Carbs content than 79% of foods

Rye bread calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 259
Calories in 1 oz 73 28.35 g
Calories in 1 slice, regular 83 32 g
Calories in 1 slice, snack-size 18 7 g
Calories in 1 slice, thin 65 25 g

Rye bread Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
60

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 22% 107% 29% 54% 15% 79% 32% 62% 108% 169% 8%
Calcium: 73 mg of 1,000 mg 7%
Iron: 2.83 mg of 8 mg 35%
Magnesium: 40 mg of 420 mg 10%
Phosphorus: 125 mg of 700 mg 18%
Potassium: 166 mg of 3,400 mg 5%
Sodium: 603 mg of 2,300 mg 26%
Zinc: 1.14 mg of 11 mg 10%
Copper: 0.186 mg of 1 mg 21%
Manganese: 0.824 mg of 2 mg 36%
Selenium: 30.9 µg of 55 µg 56%
Choline: 14.6 mg of 550 mg 3%

Mineral chart - relative view

Sodium
603 mg
TOP 15%
Iron
2.83 mg
TOP 23%
Magnesium
40 mg
TOP 26%
Calcium
73 mg
TOP 27%
Selenium
30.9 µg
TOP 31%
Copper
0.186 mg
TOP 33%
Manganese
0.824 mg
TOP 33%
Zinc
1.14 mg
TOP 51%
Phosphorus
125 mg
TOP 58%
Potassium
166 mg
TOP 67%
Choline
14.6 mg
TOP 81%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Vitamin A: 7 IU of 5,000 IU 0%
Vitamin E : 0.33 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.4 mg of 90 mg 0%
Vitamin B1: 0.434 mg of 1 mg 36%
Vitamin B2: 0.335 mg of 1 mg 26%
Vitamin B3: 3.805 mg of 16 mg 24%
Vitamin B5: 0.44 mg of 5 mg 9%
Vitamin B6: 0.075 mg of 1 mg 6%
Folate: 110 µg of 400 µg 28%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.2 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B1
0.434 mg
TOP 19%
Vitamin B2
0.335 mg
TOP 22%
Folate
110 µg
TOP 23%
Vitamin B3
3.805 mg
TOP 43%
Vitamin C
0.4 mg
TOP 48%
Vitamin B5
0.44 mg
TOP 63%
Vitamin E
0.33 mg
TOP 65%
Vitamin A
7 IU
TOP 67%
Vitamin B6
0.075 mg
TOP 71%
Vitamin K
1.2 µg
TOP 76%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

9% 4% 48% 37% 3%
Protein:
Daily Value: 17%
8.5 g of 50 g
17%
Fats:
Daily Value: 5%
3.3 g of 65 g
5%
Carbs:
Daily Value: 16%
48.3 g of 300 g
16%
Water:
Daily Value: 2%
37.3 g of 2,000 g
2%
Other:
2.6 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 103% 73% 69% 64% 34% 40% 71% 63% 78%
Tryptophan: 96 mg of 280 mg 34%
Threonine: 255 mg of 1,050 mg 24%
Isoleucine: 319 mg of 1,400 mg 23%
Leucine: 579 mg of 2,730 mg 21%
Lysine: 233 mg of 2,100 mg 11%
Methionine: 139 mg of 1,050 mg 13%
Phenylalanine: 411 mg of 1,750 mg 23%
Valine: 379 mg of 1,820 mg 21%
Histidine: 182 mg of 700 mg 26%

Fat type information

23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g

Fiber content ratio for Rye bread

8% 12% 80%
Sugar: 3.85 g
Fiber: 5.8 g
Other: 38.65 g

All nutrients for Rye bread per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 259kcal 13% 36% 5.5 times more than OrangeOrange
Protein 8.5g 20% 49% 3 times more than BroccoliBroccoli
Fats 3.3g 5% 60% 10.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.4mg 0% 48% 132.5 times less than LemonLemon
Net carbs 42.5g N/A 21% 1.3 times less than ChocolateChocolate
Carbs 48.3g 16% 21% 1.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.83mg 35% 23% 1.1 times more than BeefBeef
Calcium 73mg 7% 27% 1.7 times less than MilkMilk
Potassium 166mg 5% 67% 1.1 times more than CucumberCucumber
Magnesium 40mg 10% 26% 3.5 times less than AlmondAlmond
Sugar 3.85g N/A 51% 2.3 times less than Coca-ColaCoca-Cola
Fiber 5.8g 23% 16% 2.4 times more than OrangeOrange
Copper 0.19mg 21% 33% 1.3 times more than ShiitakeShiitake
Zinc 1.14mg 10% 51% 5.5 times less than BeefBeef
Phosphorus 125mg 18% 58% 1.5 times less than Chicken meatChicken meat
Sodium 603mg 26% 15% 1.2 times more than White BreadWhite Bread
Vitamin A 7IU 0% 67% 2386.6 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.33mg 2% 65% 4.4 times less than KiwifruitKiwifruit
Selenium 30.9µg 56% 31%
Manganese 0.82mg 36% 33%
Vitamin B1 0.43mg 36% 19% 1.6 times more than Pea rawPea raw
Vitamin B2 0.34mg 26% 22% 2.6 times more than AvocadoAvocado
Vitamin B3 3.81mg 24% 43% 2.5 times less than Turkey meatTurkey meat
Vitamin B5 0.44mg 9% 63% 2.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 71% 1.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.2µg 1% 76% 84.7 times less than BroccoliBroccoli
Folate 110µg 28% 23% 1.8 times more than Brussels sproutBrussels sprout
Saturated Fat 0.63g 3% 67% 9.4 times less than BeefBeef
Monounsaturated Fat 1.31g N/A 60% 7.5 times less than AvocadoAvocado
Polyunsaturated fat 0.8g N/A 51% 59 times less than WalnutWalnut
Tryptophan 0.1mg 0% 79% 3.2 times less than Chicken meatChicken meat
Threonine 0.26mg 0% 81% 2.8 times less than BeefBeef
Isoleucine 0.32mg 0% 80% 2.9 times less than Salmon rawSalmon raw
Leucine 0.58mg 0% 80% 4.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.23mg 0% 84% 1.9 times less than TofuTofu
Methionine 0.14mg 0% 80% 1.4 times more than QuinoaQuinoa
Phenylalanine 0.41mg 0% 78% 1.6 times less than EggEgg
Valine 0.38mg 0% 80% 5.4 times less than Soybean rawSoybean raw
Histidine 0.18mg 0% 81% 4.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 259
% Daily Value*
5%
Total Fat 3g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
26%
Sodium 603mg
16%
Total Carbohydrate 48g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 73mg 7%

Iron 3mg 38%

Potassium 166mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Rye bread nutrition infographic

Rye bread nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.