Rye Bread Nutrition Facts

Calories, fat, protein, and carbohydrate values for Rye Bread.


There are 83 calories in Rye Bread.


Nutrition Facts
Rye Bread
Serving Size:


slice, regular (32 grams)

Amount Per Serving
Calories from Fat 9.5
Calories 83

% Daily Value*

Total Fat 1.1 grams

Saturated Fat 0.2 grams

Polyunsaturated Fat 0.3 grams
Monounsaturated Fat 0.4 grams

Cholesterol 0 milligrams

Sodium 193 milligrams

Potassium 53 milligrams

Total Carbohydrates 15 grams

Dietary Fiber 1.9 grams

Sugars 1.2 grams
Protein 2.7 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Bread & Bakery Products > Bread (Perishable)

How long would it take to burn off 80 KCal?
Walking (3mph) 22 minutes
Running (6mph) 8 minutes
Bicycling (10mph) 11 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Rye bread is a popular type of bread that offers a unique flavor and a number of nutritional benefits. With its distinct taste and texture, rye bread has become a choice for many people looking for a healthier alternative to traditional wheat bread. In this article, we will explore the characteristics, advantages, and disadvantages of rye bread.

Features of Rye Bread

Rye bread is characterized by its dark color, dense texture, and earthy flavor. It is made primarily from rye flour, which gives it a unique flavor profile compared to wheat-based breads. Rye bread comes in a variety of forms, including sliced loaves, rolls, and artisan-style breads.

Benefits of rye bread

  1. Nutritious: Rye bread is packed with essential nutrients. It is a good source of iron, potassium, calcium, zinc, and soluble fiber. These nutrients are important for maintaining overall health and well-being.
  2. Higher fiber content: Rye bread contains more fiber than traditional wheat bread. Fiber plays an important role in promoting healthy digestion, regulating blood sugar levels, and supporting weight management. The fiber in rye bread may help you feel fuller for longer, reducing the likelihood of overeating.
  3. Lower Glycemic Index: Rye bread has a lower glycemic index than many other types of bread. This means that it causes a slower and more steady rise in blood sugar levels, providing sustained energy and preventing sharp spikes and crashes.
  4. More B vitamins: Rye bread is a good source of B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins are essential for energy production, brain function, and maintaining a healthy nervous system.
  5. Potential cardiovascular benefits: Rye bread has been associated with a reduced risk of cardiovascular disease. Research suggests that the fiber and bioactive compounds found in rye may help lower cholesterol and promote heart health.

Disadvantages of rye bread

  1. Gluten content: Rye bread contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity. These individuals should choose gluten-free bread alternatives.
  2. Antinutrients: Rye bread, like other whole grains, contains anti-nutrients such as phytic acid. These compounds can interfere with the absorption of certain minerals in the body. However, the effects of anti-nutrients can be minimized by proper preparation methods, such as soaking or fermenting the bread.
  3. Potential for Bloating: Some people may experience bloating or digestive discomfort after eating rye bread. This may be due to its high fiber content or specific components found in rye. If you have a sensitive digestive system, it’s best to monitor your body’s response to rye bread and adjust your intake accordingly.


Rye bread is a tasty and nutritious alternative to traditional wheat bread. Its unique flavor, higher fiber content, and potential health benefits make it a popular choice among health-conscious individuals. However, it’s important to consider the potential drawbacks, such as gluten content and the presence of anti-nutrients. As with any dietary choice, it’s best to listen to your body and make informed decisions based on your individual needs and preferences.

Questions and Answers

Is rye bread suitable for people with gluten intolerance or celiac disease?

Rye bread contains gluten and is not suitable for people with gluten intolerance or celiac disease. These individuals should choose gluten-free bread alternatives made from grains that do not contain gluten, such as rice, corn, or quinoa.

Can rye bread help with weight management?

Rye bread may be beneficial for weight management due to its higher fiber content. The fiber in rye bread promotes satiety, which can help reduce the likelihood of overeating. In addition, the lower glycemic index of rye bread helps stabilize blood sugar levels, preventing energy crashes and reducing cravings for unhealthy snacks.

How does rye bread compare to whole grain bread?

Rye bread offers some unique health benefits compared to whole wheat bread. Rye contains more fiber than whole wheat, which helps with digestion and makes you feel fuller. Rye is also a good source of B vitamins and minerals such as iron, potassium, and zinc. However, individual preferences and dietary needs should be considered when choosing between the two.

Can rye bread be included in a heart healthy diet?

Yes, rye bread can be part of a heart-healthy diet. It has been associated with a reduced risk of cardiovascular disease due to its fiber content and bioactive compounds. The fiber in rye bread helps lower cholesterol levels, while the bioactive compounds may have positive effects on heart health. However, it’s important to maintain a balanced diet and consider other factors such as overall caloric intake and exercise.

Are there alternatives for people who experience gas from rye bread?

If you experience bloating or digestive discomfort after eating rye bread, there are alternatives you can explore. Some people find that sourdough rye bread is easier to digest due to the fermentation process. In addition, experimenting with different types of bread made from alternative grains such as spelt or gluten-free options may be beneficial. It’s important to listen to your body and find the bread that works best for you.