Is Rye Bread Healthy? Nutrition & Calories
Rye Bread nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: slice, 35 g |
|---|---|---|
| Calories | 210 kcal | 74 kcal |
| Energy (kilojoules) | 879 kJ | 308 kJ |
| Protein | 6.6 g | 2.3 g |
| Fat | 1.2 g | 0.4 g |
| incl. saturated | 0.2 g | 0.1 g |
| Total carbohydrates | 46 g | 16 g |
| incl. sugars | 1.5 g | 0.5 g |
| incl. fiber | 5.8 g | 2 g |
| Salt | 1.1 g | 0.4 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
210 kcal (879 kJ) per 100 g · P/F/C 6.6/1.2/46 g
Serving (slice, 35 g) — 74 kcal (308 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: medium fiber: medium
Yes. On its nutrient profile, rye bread is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- Fiber: 5.8 g per 100 g, 2 g per serving.
A typical serving (slice, 35 g) has 74 kcal, 2.3 g protein, 0.4 g fat and 16 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Rye bread is denser than wheat bread, has more fiber and keeps you full longer. The sour note comes from the sourdough starter.
protein 13%fat 5%carbs 82%
Rye Bread calories by weight, 20–150 g
30 g of rye bread has 63 calories and 50 g has 105. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 42 | 1.3 / 0.2 / 9.2 | 1.2 |
| 30 g | 63 | 2 / 0.4 / 14 | 1.7 |
| 35 g — typical serving | 74 | 2.3 / 0.4 / 16 | 2 |
| 50 g | 105 | 3.3 / 0.6 / 23 | 2.9 |
| 100 g | 210 | 6.6 / 1.2 / 46 | 5.8 |
| 150 g | 315 | 9.9 / 1.8 / 69 | 8.7 |
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Rye Bread: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Rye-wheat bread | 206 | 6.7 / 1.1 / 45 |
| Borodinsky rye bread | 208 | 6.8 / 1.3 / 46 |
| Rye bread | 210 | 6.6 / 1.2 / 46 |
| Scalded rye malt bread | 220 | 6.5 / 1.5 / 49 |
| Bran bread | 227 | 8.5 / 3.5 / 45 |
| Wholegrain bread | 230 | 9 / 3 / 45 |
| Wheat loaf bread | 242 | 8.1 / 1 / 52 |
| Sourdough bread | 245 | 8.5 / 1.5 / 52 |
Rye Bread: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A 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.
Swaps for rye bread
No need to swap: rye bread gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 1.5 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 1.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Rye Bread vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Thosai | 150 | 4.4 / 6.6 / 20 |
| Rye Bread | 210 | 6.6 / 1.2 / 46 |
| Pancakes | 227 | 6.4 / 9.7 / 28 |
| Focaccia | 249 | 8.8 / 7.9 / 36 |
| Bagel | 250 | 10 / 1.6 / 50 |
| Roti Telur | 250 | 7.8 / 13 / 26 |
| White Bread | 265 | 8 / 3.2 / 53 |
FAQ
How many calories are in 100 g of rye bread?
100 g of rye bread has 210 calories, with 6.6 g protein, 1.2 g fat and 46 g carbohydrates (5.8 g fiber).
How many calories are in a serving of rye bread?
A serving (slice, 35 g) has 74 calories: 2.3 g protein, 0.4 g fat and 16 g carbs.
What are the macros of rye bread?
Per 100 g: 6.6 g protein, 46 g carbs and 1.2 g fat. By calories that's about 13% protein, 82% carbs and 5% fat.
How long do you have to walk to burn a serving of rye bread?
About 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 74 calories in a serving (slice, 35 g).
How much fiber is in rye bread?
100 g of rye bread has 5.8 g of fiber; a serving (slice, 35 g) has 2 g — 8% of the 25 g a day the WHO recommends.
How do the calories in rye bread change with the type?
Per 100 g it ranges from 206 kcal (rye-wheat bread) to 245 kcal (sourdough bread); rye bread is in between, at 210 kcal.