Rye Bread Calories & Nutrition Facts
Dense bread with high fiber and phenolics, better satiety than white bread.
Quick answer
How many calories are in Rye Bread?
Rye Bread has 259 calories per 100g. A 1 slice (32g) has about 83 calories. It is a calorie-dense food, with most calories coming from carbs.
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Practical Portion Guide for Rye Bread
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 slice (32g) | 83 kcal | 2.7g | 15.4g | 13.4g | 1.1g |
| 2 slices sandwich (64g) | 166 kcal | 5.4g | 30.7g | 26.8g | 2.1g |
| thick deli slice (45g) | 117 kcal | 3.8g | 21.6g | 18.8g | 1.5g |
| 100g reference | 259 kcal | 8.5g | 48.0g | 41.8g | 3.3g |
Slice size matters more than the bread name. Deli rye slices can be much heavier than packaged sandwich slices.
% Daily Value: 1 slice (32g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 172684 (Bread, rye); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 slice (32g) | % DV |
|---|---|---|---|---|
| Protein | 8.5g | 17% | 2.7g | 5% |
| Dietary fiber | 6.2g | 22% | 2g | 7% |
| Total carbohydrate | 48g | 17% | 15.4g | 6% |
| Total fat | 3.3g | 4% | 1.1g | 1% |
| Sodium | 600mg | 26% | 192mg | 8% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 166mg | 4% | 53mg | 1% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 172684.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 65 (Medium)
How Rye Bread Fits Into a Diet
Rye bread works well as a sandwich or toast base when you want grain carbohydrates with more flavor and often more fiber than plain white bread.
Pair rye bread with eggs, turkey, tuna, cottage cheese, smoked salmon, beans, avocado, or vegetables for a more filling meal.
Seeded rye, marble rye, pumpernickel, sourdough rye, and packaged light rye vary in fiber, sodium, sugar, and slice weight.
Plan Around Rye Bread
Compare Rye Bread With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Rye Bread | 259 kcal | 8.5g | 48g | 3.3g | 6.2g |
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Rye Bread: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 slice Rye Bread?
1 slice (32g) of Rye Bread has about 83 calories, 2.7g protein, 15.4g carbohydrates, 2.0g fiber, and 1.1g fat. The 32g portion weight is the USDA FoodData Central household measure for FDC ID 172684 (Bread, rye), scaled from the 100g reference values.
Is Rye Bread high in protein?
Rye Bread has 8.5g protein per 100g, which is 17% of the 50g FDA Daily Value. 1 slice (32g) supplies about 2.7g, or 5% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Rye Bread a good source of potassium?
USDA FoodData Central lists 166mg potassium per 100g for Bread, rye (FDC ID 172684), which is 4% of the 4,700mg Daily Value. 1 slice (32g) provides about 53mg, or 1% DV, a low contribution by the FDA 5% guide.
How many calories are in Rye Bread?
Rye Bread contains 259 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 34 calories from protein, 192 calories from carbohydrates, and 30 calories from fat; these estimates may not add up exactly to the listed total.
Is Rye Bread good for weight loss?
Rye Bread is calorie-dense at 259 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Rye Bread?
Rye Bread contains 8.5g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Rye Bread?
Track Rye Bread by grams when precision matters. A practical starting point is 1 slice (32g), which is about 83 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Rye Bread keto-friendly?
Rye Bread is not ideal for strict keto diets due to its 48g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Rye Bread good for diabetics?
People with diabetes should use caution with Rye Bread, which has a listed glycemic index of 65. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Rye Bread?
Calorique's food profile lists vitamins B1, B3, Folate, B6 and minerals including Selenium, Manganese, Phosphorus, Iron for Rye Bread. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Rye Bread?
Calorique standardizes Rye Bread nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
White Rice (Cooked)
130 cal · 2.7g protein per 100g
Oats (Rolled)
389 cal · 17g protein per 100g
Whole Wheat Bread
247 cal · 13g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Quinoa (Cooked)
120 cal · 4.4g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g