How healthy is rye bread?
Is rye bread healthy? Yes, in moderate portions. Rye bread scores 23/100 on the HowHealthyIs Score: 100 g provides 259 kcal, 5.8 g fiber and 8.5 g protein. Rye bread has more fiber than white bread and a lower glycemic response, especially dense whole-grain rye. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Rye bread ranks higher than 23% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber8%
- Protein7%
- Iron6%
- Magnesium4%
- Calcium2%
- Potassium1%
- Vitamin E1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars2%
- Sodium10%
Raw NRF9.3: 29 minus 14 = 15. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in rye bread?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 259 kcal | 83 kcal | |
| Protein | 8.5 g | 2.7 g | 5% |
| Carbohydrates | 48 g | 15 g | 6% |
| Fiber | 5.8 g | 1.9 g | 7% |
| Sugars | 3.9 g | 1.2 g | |
| Added sugars | 3 g | 1 g | 2% |
| Fat | 3.3 g | 1.1 g | 1% |
| Saturated fat | 0.6 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.4 mg | 0.1 mg | 0% |
| Vitamin E | 0.3 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 73 mg | 23 mg | 2% |
| Iron | 2.8 mg | 0.9 mg | 5% |
| Potassium | 166 mg | 53 mg | 1% |
| Magnesium | 40 mg | 13 mg | 3% |
| Sodium | 603 mg | 193 mg | 8% |
Source: USDA FoodData Central, "Bread, rye" (FDC 172684). Values rounded.
Why is rye bread good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Open sandwiches
- Toast with fish or eggs
What should you watch out for?
- Many rye breads are mostly wheat flour; look for rye as the first ingredient.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.