Calories in Rye Bread: Nutrition Facts & Serving Sizes
Per 1 slice, snack-size (7g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One regular slice of rye bread (32g) contains 83 calories with 2.7g protein, 15.5g carbs, 1.1g fat, and 1.9g of fiber. Per 100g, rye bread provides 259 calories, 8.5g protein, 48.3g carbs, and 3.3g fat. The fiber content at 5.8g per 100g is higher than white bread, supporting a slower glycemic response and better satiety per calorie. Rye bread is also a significant source of selenium at 30.9mcg per 100g, folate at 151mcg, and iron at 2.8mg. Sodium is high at 603mg per 100g, a common characteristic of commercial breads. The dense, hearty texture makes rye bread a more satisfying option than white bread for sandwiches and toasts, with more micronutrient density to back up the carb content.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice, snack-size (7g) | 18.1 | 0.6g | 3.4g | 0.2g | 0.4g |
| 1 slice, thin (25g) | 64.8 | 2.1g | 12.1g | 0.8g | 1.5g |
| 1 oz (28g) | 73.6 | 2.4g | 13.7g | 0.9g | 1.6g |
| 1 slice, regular (32g) | 82.9 | 2.7g | 15.5g | 1.1g | 1.9g |
| 100g | 259 | 8.5g | 48.3g | 3.3g | 5.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 259 | 13% |
| Protein | 8.5g | 17% |
| Total Fat | 3.3g | 4% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 48.3g | 18% |
| Dietary Fiber | 5.8g | 21% |
| Sugars | 3.9g | 8% |
| Sodium | 603mg | 26% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Calcium | 73mg | 6% |
| Iron | 2.8mg | 16% |
| Potassium | 166mg | 4% |
| Vitamin C | 0.4mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 40mg | 10% |
| Phosphorus | 125mg | 10% |
| Zinc | 1.1mg | 10% |
| Selenium | 30.9mcg | 56% |
| Folate | 151mcg | 38% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 3.8mg | 24% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Rye Bread
Rye bread stands out from other breads for its higher fiber content and denser nutritional profile. At 5.8g of fiber per 100g, it outpaces white bread (roughly 2-3g per 100g) and supports slower digestion, better blood sugar management, and improved satiety.
The selenium content at 30.9mcg per 100g is notably high for a bread product, contributing to thyroid function and antioxidant defense. Folate at 151mcg per 100g supports cell division and is important for overall metabolic function.
Rye contains a type of carbohydrate that ferments more slowly in the gut compared to wheat bread, potentially supporting a healthier gut microbiome over time. Research on rye consumption has shown associations with lower post-meal blood glucose spikes compared to white wheat bread.
For those managing their weight, the higher fiber content of rye bread means you feel fuller longer after eating, which can help reduce overall caloric intake throughout the day. Swapping white bread for rye is a straightforward upgrade that improves the nutritional quality of sandwiches and toast without changing much about your eating habits.
The iron content (2.8mg per 100g) helps support oxygen transport and energy levels, making rye bread a functional choice to include around training.
Dietary Considerations
Rye bread contains gluten and is not suitable for people with celiac disease or gluten intolerance. It is vegan and contains no cholesterol. At 83 calories and 15.5g of carbs per slice, it is not keto-friendly but is a moderate-carb option for active individuals. The higher fiber content (5.8g per 100g) makes it better suited for weight management than white bread. Sodium is elevated at 603mg per 100g, so portion control matters for those watching sodium intake. Pumpernickel and sourdough rye varieties may have slightly different nutritional profiles.
Daily Intake (100g)
100g of rye bread provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in rye bread?
One regular slice of rye bread (32g) contains 83 calories. A thin slice (25g) has about 65 calories. Per 100g, rye bread contains 259 calories. Calorie counts vary slightly by brand and thickness.
Is rye bread good for weight loss?
Rye bread is a reasonable choice for weight loss compared to white bread. The higher fiber content (5.8g per 100g) slows digestion and promotes satiety. One regular slice contains 83 calories and 1.9g of fiber, which can help you feel fuller between meals.
How much protein in rye bread?
Rye bread contains 8.5g of protein per 100g. A regular slice (32g) provides 2.7g of protein. While not a major protein source, it contributes to overall daily protein intake when consumed as part of meals.
Is rye bread gluten-free?
No. Rye contains gluten and is not safe for people with celiac disease or non-celiac gluten sensitivity. If you need a gluten-free bread, look for options made from rice, almond flour, or other certified gluten-free grains.
How does rye bread compare to whole wheat bread?
Rye bread (259 cal, 5.8g fiber per 100g) and whole wheat bread (247 cal, around 6-7g fiber per 100g) are nutritionally similar. Both offer more fiber and micronutrients than white bread. Rye bread has a slightly higher selenium content and a denser texture that many find more filling.
Is rye bread keto-friendly?
No. Rye bread has 48.3g of carbs per 100g and is not compatible with strict ketogenic diets. A single slice contains 15.5g of carbs, which would use up most of a typical daily keto carb allowance.
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