Rye Bread: Calories, Nutrition Facts, and Health Benefits (2026)

Rye bread contains 83 calories per slice (32 g), with 2.7 g of protein and 1.9 g of fiber. It has a glycemic index of about 56, making it notable for its lower glycemic load and fiber content.

This page provides an overview of the nutritional profile of rye bread, including its calorie content and health benefits. It also discusses its impact on blood sugar levels and how it compares to other types of bread.

Rye Bread Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for rye bread, detailing its macronutrient composition and essential vitamins and minerals.

Values are for 1 slice (32 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	83	259	4%
Protein	2.7 g	8.5 g	5%
Carbohydrates	15.5 g	48.3 g	6%
Fiber	1.9 g	5.8 g	7%
Sugar	1.2 g	3.9 g	-
Fat	1.1 g	3.3 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	53 mg	166 mg	1%
Saturated Fat	0.2 g	0.6 g	1%
Sodium	193 mg	603 mg	8%
Magnesium	13 mg	40 mg	3%
Iron	0.90 mg	2.80 mg	5%

About 75% of rye bread calories come from carbohydrates, 13% from protein and 12% from fat.

Rye Bread by Health Goal

Here, we evaluate rye bread based on common dietary goals, highlighting its suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Good	83 calories per serving, with 1.9 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron
Digestion	Fair	1.9 g fiber per serving supports regularity
Heart health	Good	Whole-grain fiber helps the heart, but watch the sodium (193 mg per serving)
Muscle gain	Fair	Modest protein (2.7 g) on its own; pair bread with eggs, beans or meat

Rye Bread and Blood Sugar

Glycemic index: 56. Glycemic load: 8 per serving.

Rye Bread has a glycemic index of about 56 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Rye Bread Compares to Other Breads and Baked Goods

The comparison table below illustrates how rye bread stacks up against other breads and baked goods in terms of key nutritional metrics.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Rye Bread	259	8.5	5.8	48.3
Whole Wheat Bread	254	12.3	6.0	43.1
Sourdough Bread	289	11.7	2.4	56.3
Multigrain Bread	265	13.4	7.4	43.3

Rye Bread Myths, Checked

Rye bread is always whole grain , Misleading. Light rye is often made with refined flour; dark rye and pumpernickel keep more of the whole grain and fiber.

Rye bread is bland diet food , Misleading. Rye is naturally filling thanks to its fiber and has a lower glycemic load than white bread.

How to Track Rye Bread

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log rye bread accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a slice of rye bread?

A slice of rye bread contains 83 calories. This makes it a relatively low-calorie option compared to some other types of bread.

Is rye bread good for weight loss?

Rye bread can be beneficial for weight loss due to its high fiber content, which aids in satiety. Each slice provides 1.9 g of fiber, helping to keep you full longer.

Can people with diabetes eat rye bread?

People with diabetes can eat rye bread, as it has a lower glycemic index of about 56. This means it has a lesser impact on blood sugar levels compared to white bread.

How much fiber is in rye bread?

Rye bread contains 1.9 g of fiber per slice. This fiber content is higher than that found in many other types of bread, contributing to digestive health.

Is rye bread high in sugar?

Rye bread is not high in sugar, with only 1.2 g of sugar per slice. This makes it a suitable option for those monitoring their sugar intake.

Is rye bread good for you?

Rye bread is generally considered good for you due to its nutritional benefits, including fiber and essential minerals like magnesium and iron.

Key Takeaways

• Rye bread has 83 calories per slice (32 g).
• Each slice contains 2.7 g of protein.
• Rye bread offers 1.9 g of fiber per slice.
• It has a glycemic index of about 56.
• Rye bread contains only 1.2 g of sugar per slice.
• It provides essential minerals, including 13 mg of magnesium and 0.90 mg of iron.