Rye Bread Calories & Nutrition | Does It Make You Fat?

Rye bread calories that come from a flatbread produced from rye flour in 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.

Also read:

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) of 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?

No, rye bread does not make you fat. In fact, it can actually help you lose weight. Rye bread is a good source of fiber, which helps you feel full longer and can help you eat fewer calories overall.

It is also low in calories and carbohydrates, making it a good choice for people who are trying to lose weight or manage their blood sugar levels.

A study published in the journal Clinical Nutrition ESPEN found that people who ate a diet rich in high-fiber rye foods lost more weight and body fat than those who ate a diet of refined wheat.

The study also found that the rye group had lower levels of blood sugar and insulin, which are two factors that can contribute to weight gain.

Another study, published in the journal PLOS One, found that people who ate whole-grain rye bread for a late evening meal had an increased release of satiety hormones, which can help you feel full and satisfied.

So, if you are looking for a healthy and satisfying bread that can help you lose weight, rye bread is a good option.

Just be sure to choose rye bread that is made with whole grains and limit your portion size to control your calorie intake.

Related FAQs:

How many calories are in a slice of rye bread?

The number of calories in a slice of rye bread can vary depending on its size and the specific brand or recipe. On average, a standard slice of rye bread contains approximately 70 to 90 calories.

How many calories are in a serving of rye bread?

A serving of rye bread is typically considered to be one standard slice, so it would contain around 70 to 90 calories.

Is rye bread higher in calories than white bread?

Rye bread and white bread usually have similar calorie content per slice. However, due to the higher fiber content in rye bread, it may provide better satiety and potentially lead to reduced overall caloric intake.

Can I include rye bread in my weight loss diet?

Yes, you can include rye bread in your weight loss diet as long as you consume it in moderation and maintain a healthy calorie balance. Rye bread’s fiber content may help you feel fuller for longer, supporting your weight management efforts.

How can I reduce the calories in my rye bread sandwich?

To reduce the calories in your rye bread sandwich, consider using lower-calorie fillings such as lean protein (e.g., turkey, chicken) and plenty of vegetables. Limit high-calorie condiments and spreads, and opt for healthier options like mustard or hummus instead.

Is it better to choose whole-grain rye bread for fewer calories?

Whole-grain rye bread is a healthier option due to its higher fiber and nutrient content. While the calorie difference between whole-grain and refined rye bread may not be significant, the additional fiber can benefit digestion and overall health.


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 to your diet in place of traditional white or wheat bread, and it’s simple to make at home.

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