Rye Bread: Calories, Nutrition & Healthier Swaps
210 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: medium fiber: medium
Rye bread is denser than wheat bread, has more fiber and keeps you full longer. The sour note comes from the sourdough starter.
Rye Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 35 g |
|---|---|---|
| Calories | 210 kcal | 74 kcal |
| Protein | 6.6 g | 2.3 g |
| Fat | 1.2 g | 0.4 g |
| incl. saturated | 0.2 g | 0.1 g |
| Carbohydrates | 40 g | 14 g |
| incl. sugars | 1.5 g | 0.5 g |
| Fiber | 5.8 g | 2 g |
| Salt | 1.1 g | 0.4 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Rye Bread: nutrition highlights
It has 2 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
On the open Nutri-Score algorithm, rye bread gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (slice, 35 g) is 74 kcal — roughly 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Rye Bread
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Corn tortilla — 35 g, 75 kcal: −0.4 g salt.
More in bread & baked goods
White BreadWhole Wheat BreadSourdough BreadCroissantPancakesBagel