Grains And Cereals • Deep Nutrition Analytics
Bread, rye
Delivering 258 kcal per 100 grams, Bread, rye functions as a grains and cereals with carbohydrates (48.3g) driving its core energy contribution. It serves as a rich source of Selenium, offering 56% of your recommended daily allowance (30.9 µg). Despite a higher energy concentration (2.6 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 8.5 g
- Carbohydrates
- 48.3 g
- Fat
- 3.3 g
- Fiber
- 5.8 g
Carbohydrate Quality & Sustained Energy
Bread, rye delivers 48.3g of carbohydrates balanced with 5.8g of fiber, yielding 42.5g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 5.8 g |
| Energy | 1080 kJ |
| Energy | 259 kcal |
| Total Sugars | 3.9 g |
| Protein | 8.5 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 48.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 30.9 µg |
| Manganese | 0.8 mg |
| Sodium | 603 mg |
| Copper | 0.2 mg |
| Iron | 2.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 1.2 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin A, IU | 7 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.8 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 40 mg |
| Phosphorus, P | 125 mg |
| Calcium, Ca | 73 mg |
| Potassium, K | 166 mg |
| Zinc, Zn | 1.1 mg |
| Sodium, Na | 603 mg |
| Selenium, Se | 30.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 4 µg |
| Cryptoxanthin, beta | 1 µg |
| Folate, total | 110 µg |
| Lutein + zeaxanthin | 54 µg |
| Fluoride, F | 51 µg |
| Folic acid | 59 µg |
| Choline, total | 14.6 mg |
| Folate, DFE | 151 µg |
| Ash | 2.5 g |
| Folate, food | 51 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.3 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.3 g |
| Proline | 0.9 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total saturated | 0.6 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Fatty acids, total monounsaturated | 1.3 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.2 g |
| MUFA 18:1 | 1.3 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Water | 37.3 g |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.2 g |
| Cystine | 0.2 g |
| Valine | 0.4 g |
| Arginine | 0.3 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.4 g |
| Serine | 0.4 g |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- slice, snack-size7 g
- slice, thin25 g
- oz28 g
- slice, regular32 g
Compare Bread, rye with Category Peers
Bread, rye vs Waffles, whole wheat, lowfat, frozen, ready-to-heat
Compared to Waffles, whole wheat, lowfat, frozen, ready-to-heat, Bread, rye has 35% more fiber and 0% higher calories per 100g.
Bread, cracked-wheat vs Bread, rye
Compared to Bread, cracked-wheat, Bread, rye has 5% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Bread, rye?
A standard 100-gram serving of Bread, rye contains 258 calories (1079 kJ), alongside 8.5g of protein, 48.3g of carbohydrates, and 3.3g of fat.
In common serving sizes:- 7g (slice, snack-size): ~18 kcal
- 25g (slice, thin): ~65 kcal
- 28g (oz): ~73 kcal
Is Bread, rye suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 42.5g of net carbs per 100g (48.3g total carbs minus 5.8g fiber), consuming Bread, rye will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Bread, rye?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Bread, rye are:
- Selenium: 30.9 µg (56% of your daily value)
- Manganese: 0.824 mg (36% of your daily value)
- Sodium: 603 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172684).