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

Bread, rye

Important nutritional characteristics for Rye bread

Rye bread
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
60 (medium)
Glycemic load 8 (low)
Calories  ⓘ Calories for selected serving 83 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 14 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 slice, regular (32 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/ 10 mg
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

Rye bread Glycemic load (GL)

8

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 7% 34% 9.1% 17% 4.7% 25% 9.9% 20% 34% 54%
Calcium: 70mg of 1,000mg 7%
Iron: 2.7mg of 8mg 34%
Magnesium: 38mg of 420mg 9.1%
Phosphorus: 120mg of 700mg 17%
Potassium: 159mg of 3,400mg 4.7%
Sodium: 579mg of 2,300mg 25%
Zinc: 1.1mg of 11mg 9.9%
Copper: 0.18mg of 1mg 20%
Manganese: 0.79mg of 2mg 34%
Selenium: 30µg of 55µg 54%

Mineral chart - relative view

193 mg
TOP 15%
0.91 mg
TOP 23%
13 mg
TOP 26%
23 mg
TOP 27%
9.9 µg
TOP 31%
0.06 mg
TOP 33%
0.26 mg
TOP 33%
0.36 mg
TOP 51%
40 mg
TOP 58%
53 mg
TOP 67%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.13% 2.1% 0% 0.43% 35% 25% 23% 8.4% 5.5% 26% 0% 2.5% 0.96%
Vitamin A: 6.7IU of 5,000IU 0.13%
Vitamin E : 0.32mg of 15mg 2.1%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0.38mg of 90mg 0.43%
Vitamin B1: 0.42mg of 1mg 35%
Vitamin B2: 0.32mg of 1mg 25%
Vitamin B3: 3.7mg of 16mg 23%
Vitamin B5: 0.42mg of 5mg 8.4%
Vitamin B6: 0.07mg of 1mg 5.5%
Folate: 106µg of 400µg 26%
Vitamin B12: 0µg of 2µg 0%
Choline: 14mg of 550mg 2.5%
Vitamin K: 1.2µg of 120µg 0.96%

Vitamin chart - relative view

0.14 mg
TOP 19%
0.11 mg
TOP 22%
35 µg
TOP 23%
1.2 mg
TOP 43%
0.13 mg
TOP 48%
0.14 mg
TOP 63%
0.11 mg
TOP 65%
2.2 IU
TOP 67%
0.02 mg
TOP 71%
0.38 µg
TOP 76%
4.7 mg
TOP 81%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

9% 4% 48% 37% 3%
Protein:
Daily Value: 5%
2.7 g of 50 g
2.7 g (5% of DV )
Fats:
Daily Value: 2%
1.1 g of 65 g
1.1 g (2% of DV )
Carbs:
Daily Value: 5%
15.5 g of 300 g
15.5 g (5% of DV )
Water:
Daily Value: 1%
11.9 g of 2,000 g
11.9 g (1% of DV )
Other:
0.8 g
0.8 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 33% 23% 22% 20% 11% 13% 23% 20% 25%
Tryptophan: 92mg of 280mg 33%
Threonine: 245mg of 1,050mg 23%
Isoleucine: 306mg of 1,400mg 22%
Leucine: 556mg of 2,730mg 20%
Lysine: 224mg of 2,100mg 11%
Methionine: 133mg of 1,050mg 13%
Phenylalanine: 395mg of 1,750mg 23%
Valine: 364mg of 1,820mg 20%
Histidine: 175mg of 700mg 25%

Fat type information

23% 48% 29%
Saturated Fat: 0.2 g
Monounsaturated Fat: 0.42 g
Polyunsaturated fat: 0.26 g

Fiber content ratio for Rye bread

8% 12% 80%
Sugar: 1.2 g
Fiber: 1.9 g
Other: 12 g

All nutrients for Rye bread per selected serving size (1 slice, regular - 32g)

Nutrient Value DV% In TOP % of foods Comparison
Calories 83kcal 4% 36% 5.5 times more than OrangeOrange
Protein 2.7g 6% 49% 3 times more than BroccoliBroccoli
Fats 1.1g 2% 60% 10.1 times less than CheeseCheese
Vitamin C 0.13mg 0% 48% 132.5 times less than LemonLemon
Net carbs 14g N/A 21% 1.3 times less than ChocolateChocolate
Carbs 15g 5% 21% 1.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 13mg 3% 26% 3.5 times less than AlmondAlmond
Calcium 23mg 2% 27% 1.7 times less than MilkMilk
Potassium 53mg 2% 67% 1.1 times more than CucumberCucumber
Iron 0.91mg 11% 23% 1.1 times more than Beef broiledBeef broiled
Sugar 1.2g N/A 51% 2.3 times less than Coca-ColaCoca-Cola
Fiber 1.9g 7% 16% 2.4 times more than OrangeOrange
Copper 0.06mg 7% 33% 1.3 times more than ShiitakeShiitake
Zinc 0.36mg 3% 51% 5.5 times less than Beef broiledBeef broiled
Phosphorus 40mg 6% 58% 1.5 times less than Chicken meatChicken meat
Sodium 193mg 8% 15% 1.2 times more than White BreadWhite Bread
Vitamin A 2.2IU 0% 67% 2386.6 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.11mg 1% 65% 4.4 times less than KiwifruitKiwifruit
Manganese 0.26mg 11% 33%
Selenium 9.9µg 18% 31%
Vitamin B1 0.14mg 12% 19% 1.6 times more than Pea rawPea raw
Vitamin B2 0.11mg 8% 22% 2.6 times more than AvocadoAvocado
Vitamin B3 1.2mg 8% 43% 2.5 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 63% 2.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.02mg 2% 71% 1.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.38µg 0% 76% 84.7 times less than BroccoliBroccoli
Folate 35µg 9% 23% 1.8 times more than Brussels sproutBrussels sprout
Saturated Fat 0.2g 1% 67% 9.4 times less than Beef broiledBeef broiled
Choline 4.7mg 1% 81%
Monounsaturated Fat 0.42g N/A 60% 7.5 times less than AvocadoAvocado
Polyunsaturated fat 0.26g N/A 51% 59 times less than WalnutWalnut
Tryptophan 0.03mg 0% 79% 3.2 times less than Chicken meatChicken meat
Threonine 0.08mg 0% 81% 2.8 times less than Beef broiledBeef broiled
Isoleucine 0.1mg 0% 80% 2.9 times less than Salmon rawSalmon raw
Leucine 0.19mg 0% 80% 4.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 84% 1.9 times less than TofuTofu
Methionine 0.04mg 0% 80% 1.4 times more than QuinoaQuinoa
Phenylalanine 0.13mg 0% 78% 1.6 times less than EggEgg
Valine 0.12mg 0% 80% 5.4 times less than Soybean rawSoybean raw
Histidine 0.06mg 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 83
% Daily Value*
1.6%
Total Fat 1.1g
0.91%
Saturated Fat 0.2g
0
Trans Fat 0g
0
Cholesterol 0mg
8.4%
Sodium 193mg
5.2%
Total Carbohydrate 15g
7.4%
Dietary Fiber 1.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.7g
Vitamin D 0mcg 0

Calcium 23mg 2.3%

Iron 0.91mg 11%

Potassium 53mg 1.6%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.