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.
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.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Rye Bread: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Rye Bread?
Rye Bread contains 259 calories per 100g serving. This includes 34 calories from protein, 192 calories from carbohydrates, and 30 calories from fat.
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 exercise caution with Rye Bread, which has a glycemic index of 65. Its carbohydrate content may affect blood sugar levels. Consult your healthcare provider.
What vitamins and minerals are in Rye Bread?
Rye Bread is a good source of vitamins B1, B3, Folate, B6 and minerals including Selenium, Manganese, Phosphorus, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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