Know what’s on your plate
Rye bread
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 259 kcal —
- Protein 8.5 g 17%
- Carbohydrate 43 g 15%
- Fat 3.3 g 4%
- Saturated fat 0.6 g 3%
- Fibre 5.8 g 21%
- Sugars 3.9 g —
- Sodium 603 mg 26%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.4 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.33 mg 2%
- Vitamin K 1.2 µg 1%
- Thiamin (B1) 0.43 mg 36%
- Riboflavin (B2) 0.34 mg 26%
- Niacin (B3) 3.8 mg 24%
- Pantothenic acid (B5) 0.44 mg 9%
- Vitamin B6 0.08 mg 4%
- Folate (B9) 110 µg 28%
- Vitamin B12 0 µg 0%
- Choline 14.6 mg 3%
Minerals
- Calcium 73 mg 6%
- Iron 2.8 mg 16%
- Magnesium 40 mg 10%
- Phosphorus 125 mg 10%
- Potassium 166 mg 4%
- Zinc 1.1 mg 10%
- Copper 0.19 mg 21%
- Manganese 0.82 mg 36%
- Selenium 30.9 µg 56%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 259 | 8.5 g | 43 g | 3.3 g |
| 1 × oz | 28.4 g | 73 | 2.4 g | 12 g | 0.9 g |
| 1 × slice, regular | 32 g | 83 | 2.7 g | 14 g | 1.1 g |
| 1 × slice, snack-size | 7 g | 18 | 0.6 g | 3 g | 0.2 g |
| 1 × slice, thin | 25 g | 65 | 2.1 g | 11 g | 0.8 g |
| 2 × oz | 56.7 g | 147 | 4.8 g | 24 g | 1.9 g |
| ½ × oz | 14.2 g | 37 | 1.2 g | 6 g | 0.5 g |
| 3 × oz | 85.1 g | 220 | 7.2 g | 36 g | 2.8 g |
| 4 × oz | 113.4 g | 294 | 9.6 g | 48 g | 3.7 g |
Similar foods
- Dark rye breadcommercial231 kcal / 100 g
- Wholemeal rye bread193 kcal / 100 g
- Whole rye bread229 kcal / 100 g
- Light rye breadcommercial253 kcal / 100 g
- Sliced rye breadaamiaisleipä, perheleipurit243 kcal / 100 g
- Rye crispbread cracker366 kcal / 100 g
- Rye reduced-calorie breadreduced-calorie203 kcal / 100 g
- Pumpernickel bread250 kcal / 100 g
- Barley bread198 kcal / 100 g
- Wheat bread274 kcal / 100 g
Questions about Rye bread
How do you stop rye bread going stale so quickly?
Keep it cut-side down in a bread bin or paper bag at room temperature; a plastic bag can make the crust soft. If you will not finish it within a few days, slice it and freeze the slices.
Can you freeze rye bread, and how do you defrost it?
Yes. Freeze slices in a sealed bag, then toast them straight from frozen or leave them to thaw at room temperature for about 20 minutes.
How do you make rye bread less dense when toasting it?
Cut it into slices about 1 cm thick and toast for 2–3 minutes, until crisp at the edges. A little butter or oil on the surface helps the heat brown it evenly.
What goes well with rye bread?
Its earthy, slightly tangy flavour works well with smoked salmon, pickled herring, mature cheese, eggs or sliced cucumber. In an open sandwich, try mustard, a sharp pickle and a hearty topping.
Which is better for crisp toppings: rye bread or rye crispbread?
Rye crispbread is drier and crunchier, with 16.5 g fibre per 100 g, compared with 5.8 g in rye bread. Choose bread for a softer, substantial sandwich and crispbread when you want a firm base that stays crunchy.
Can you use rye bread instead of wheat bread in a sandwich?
Yes, especially with fillings that can stand up to its dense texture and stronger flavour, such as pastrami, cheese or egg. For delicate fillings, use thin slices or lightly toast the bread so it is easier to handle.
Does rye bread contain gluten?
Yes. Rye naturally contains gluten, so rye bread is not suitable for someone who needs to avoid gluten; bread made with a mixture of rye and wheat contains gluten too.
Source: USDA FoodData Central 172684 · per 100 g · carbohydrate per EU label, fibre excluded
