Rye Bread Calories & Nutrition | Does it make you fat?

Rye bread calories that come from a flatbread produced from rye flour varying amounts. It’s a bread with a lot of taste that adds a unique twist to lunches. Pastrami on rye, tuna on rye, and corned beef on rye are all classic rye sandwiches. Furthermore, rye can be used to add a new flavor to a range of other sandwiches. 

It is often thicker than refined wheat bread and can be light or dark in color depending on the type of flour used or the adding of coloring additives. It has more fiber, is deeper in color, and has a better taste than white bread.

Rye bread calories provide enough energy with healthy nutrients. Rye bread is often thicker than refined wheat bread. If you consume excessive calories, extra fat will be conserved. But, fiber-enriched rye bread calories will never disappoint you.

Rye bread

Through the Middle Ages, rye bread was considered a staple. Simply put, rye bread is bread produced from rye flour. Rye has an unpleasant taste and adding somewhat of it to a loaf will change the flavor. Molasses and cocoa powder, for example, are frequently used to give color and flavor to rye bread. For a more unique taste, caraway seeds can also be added. Rye, like barley and oats, is an old grain that grows well in cold and wet environments.

While a loaf made entirely of rye can be prepared, it tends to be thick and hefty. Mix rye flour with bread flour for a thinner loaf with a wonderful rye taste. This helps promote a healthier gluten structure inside the dough.

Rye Bread Calories

Rye bread calories & nutrition

Basically, a calorie is a basic unit of energy and calories refer to energy people get from drinks and foods they eat. This energy people utilize in their daily physical activities. And calories can be counted from nutrition value.

Nutritional fiber, micronutrients, and bioactive substances such as phenolic compounds, vitamins, and minerals are abundant in rye bread. Because rye proteins cannot create a continuous system or an elastic dough like wheat proteins, starch, and specific arabinoxylans are essential for rye bread construction. 

In the table below, we are showing rye bread calories with the number of nutrients.

100 grams of rye bread contains 259 calories
NutrientsPercentage of nutrition
Total fat 3.3g

Saturated Fat 0.626g
Polyunsaturated Fat 0.799g
Monounsaturated Fat 1.311g
Sodium 660mg29%
Potassium 166mg4%
Total Carbohydrates 48.3g
Dietary Fiber 5.8g
Sugars 3.85g
Protein 8.5g– 
Calcium 73mg6%
Iron  2.83mg16%
Vitamin 0.4mg 

A hint of sourness, but not as sour as, say, San Francisco sourdough or German rye bread. Rye has a rich flavor, earthy, captivating, and a flat feel on the back of your tongue that slowly fills your entire mouth. It should also be chewy. It has also been linked to a number of medical benefits, such as enhanced blood sugar control and heart and intestinal health. Bread with a lot of rye flour has a low volume. The less powerful the rye flavor in the baked goods, the whiter the flour color. Zinc, phosphorus, magnesium, pantothenic acid, calcium, and other micronutrients are also found in modest levels in rye bread.

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Calories in a slice of German rye bread

In Germany, rye bread is defined as bread baked with at least 90% rye flour. One slice of German Rye Bread (72 g) contains 125 calories. This bread has the following elements:

  • 1 gram of total fat
  • Sodium 320mg (14% sodium)
  • 24 g carbohydrate
  • 18g net carbs
  • Fiber (6 g) is 25% of the total.
  • 4 g protein

Vitamins and minerals – 

  • Vitamin A (54 g, 7%)
  • Calcium (40 mg, 4% )
  • Thiamine (0.1mg , 8%)
  • Riboflavin (0.1 mg, 7% )
  • Niacin (0.8mg 4% )

Calories in dark rye bread

One slice of Dark Rye Bread (39.69g) contains 80 calories.

  • One slice of Dark Rye Bread (39.69g) contains 80 calories.
  • Sodium 160mg (7% sodium)
  • Carbohydrates: 17 g, 
  • Net Carbohydrates: 16 g, 
  • Fiber (1g, 5 % ).
  • 3 g protein

Calories in Abbotts light rye bread

1 slice (38 g) of Abbott’s Light Rye Bread contains 93 calories.

  • Protein (3.3 g, 7%)
  • Total Fat (0.8 g, 1%)
  • Saturated Fat (0.2 g, 1% )
  • Carbohydrate (16.8 g, 5% )
  • Sugars
  • 0.9 g
  • Dietary Fiber (1.6 g, 5%)
  • Sodium (144 mg, 6%)

Calories in a piece of bakery rye bread

1 serving of Bakery Rye Bread has 83 calories.

  • Sodium (115mg, 5%)
  • Carbohydrates 12g.
  • Net carbs 11g.
  • Fiber (1g, 4%).
  • Glucose 1g.
  • Protein 2g.

Vitamins and minerals – 

  • Vitamin C (1.8mg, 4%)
  • Calcium (20mg, 3%)
  • Iron (0.3mg, 5%)

Calories in Abbotts dark rye bread

1 slice (39 g) of Abbott’s Village Bakery Dark Rye contains 99 calories.

  • Protein (3.6 g,  7% )
  • Total Fat (1.2 g,2% )
  • Saturated Fat (0.3 g, 1% )
  • Carbohydrate (17.4 g,  6% )
  • 0.9 g sugars
  • Fiber  (1.9 g, 6%)
  • Sodium (132 mg,  6%)

Calories in a slice of rye bread with seeds

One piece of seeded rye bread has 80 calories.

  • Total Fat 1g
  • Sodium ( 240mg, 11%)
  • Carbohydrates 13g
  • Net carbs 12g
  • Fiber (1g,5%)
  • Protein 2g
  • Vitamins and minerals
  • Calcium (20mg, 2%)
  • Iron (0.3mg, 5%)

Calories in one slice of rye bread with butter 

1 slice (37g) Seeded Rye Bread has 117 calories.

  • 4.9 grams of total fat
  • 2.6 grams of saturated fat (13%)
  • 0.2 grams of trans fat
  • Cholesterol, 3%, 10mg 
  • Sodium 223mgmilligrams (9%)
  • Potassium 54mgmilligrams (2% )
  • Carbohydrates in total: 5% 15ggrams
  • 1.9 grams of dietary fiber (8%)
  • 1.2 grams of sugar
  • 2.8 g protein

Does rye bread make you fat?

Depending on what type of rye bread, a mix of rye flour and grains is used. Whole-grain rye foods, rather than processed wheat counterparts, can provide numerous health benefits.

However, both the rye and wheat groups lost weight during research, rye eaters dropped an estimated one kilogram more than wheat eaters, with the differential due to fat loss.

Those who consume rye, which is strong in dietary fiber, tend to be more satisfied than those who consume the same quantity of energy in form of processed wheat.


Regular white and wheat bread can be replaced with rye bread. It may induce cramping in sensitive individuals, and some types may be high in added sugar, yet it may have a variety of health benefits.

Rye bread calories have been associated with health benefits including weight loss, increased blood sugar control, and enhanced heart and intestinal health because it includes more fiber and minerals, particularly B vitamins. It’s also simple to add into your diets in place of traditional white or wheat bread, and it’s simple to make at home.

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