EatSeeNutrition information: rye bread
| Nutrient | Carbs 100 g | % RI* | 1 slice (40 g) |
|---|---|---|---|
| Energy | 259 kcal1084 kJ | 13% | 104 kcal435 kJ |
| Fat | 3.3 g | 5% | 1.3 g |
| of which saturated fatty acids | 0.6 g | 3% | 0.2 g |
| Carbs | 42.5 g | 16% | 17 g |
| of which sugars | 3.9 g | 4% | 1.6 g |
| Fiber | 5.8 g | - | 2.3 g |
| Protein | 8.5 g | 17% | 3.4 g |
| Salt | 1.51 g | 25% | 0.6 g |
| Water | 37.3 g | - | 14.9 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in rye bread?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Thin slice30 g | 78 kcal | 2.6 g | 12.8 g | 1 g |
| 1 slice40 g | 104 kcal | 3.4 g | 17 g | 1.3 g |
| Thick slice55 g | 142 kcal | 4.7 g | 23.4 g | 1.8 g |
| 100 g | 259 kcal | 8.5 g | 42.5 g | 3.3 g |
Vitamins and minerals
Per 100 g, rye bread contains the most phosphorus (18% RWS), zinc (11%), and magnesium (11%). We show nutrients present at least at 2% RWS per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 166 mg | 8% |
| Calcium | 73 mg | 9% |
| Magnesium | 40 mg | 11% |
| Phosphorus | 125 mg | 18% |
| Zinc | 1.1 mg | 11% |
| Vitamin B6 | 0.08 mg | 6% |
| Vitamin E | 0.3 mg | 3% |
Not included: iron, selenium, vitamin B1, vitamin B2, vitamin B3, and folate. In the US source data, these values reflect fortification, additives, or growing conditions, so they would be overstated for Polish equivalents.
Rye bread compared with other foods
Rye bread has more calories per 100 g than 13% of the bread types in our chart. Here are foods in the bread category with similar calorie content (kcal per 100 g):
- Whole wheat bread252 kcal
- Rye bread259 kcal
- Multigrain bread265 kcal
- Wheat bread266 kcal
- Graham roll266 kcal
- Wheat roll293 kcal
- Wheat tortilla297 kcal
- Rye crispbread366 kcal
- Croissant406 kcal
Rye bread in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200-kcal diet - day 3: sandwiches with pork loin, mustard, and pickled cucumber
FAQs
How many calories are in a 1-slice portion of rye bread?
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How many carbs does rye bread have?
Data source: USDA FoodData Central, SR28 database - “Bread, rye” (NDB 18060). Polish names and servings: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, see the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.