Rye Bread vs Whole-Wheat Bread: Calories and Nutrition Compared (2026)

Rye bread has 259 calories and 8.5 g of protein, while whole-wheat bread has 254 calories and 12.3 g of protein. Whole-wheat bread is higher in protein and lower in calories.

Rye bread and whole-wheat bread are popular choices for health-conscious consumers. Both types of bread offer unique nutritional benefits, making them suitable for different dietary needs.

What Is the Difference Between Rye Bread and Whole-Wheat Bread?

Rye bread is made from rye flour and is known for its dense texture and slightly sour flavor. It is often darker in color compared to other breads. Whole-wheat bread is made from whole grain wheat flour, retaining the bran and germ, which contributes to its nutritional value. It is typically lighter in color and texture than rye bread.

Rye Bread vs Whole-Wheat Bread: Nutrition Side by Side

The following table provides a side-by-side comparison of rye bread and whole-wheat bread.

Nutrient (per 100 g)	Rye bread	Whole-wheat bread
Calories	259 kcal	254 kcal
Protein	8.5 g	12.3 g
Carbs	48.3 g	43.1 g
Sugar	3.9 g	4.3 g
Fat	3.3 g	3.5 g
Fiber	5.8 g	6 g
Sodium	603 mg	450 mg

Which Is Better, Rye Bread or Whole-Wheat Bread?

For weight loss: Rye bread contains 259 calories, while whole-wheat bread has 254 calories. Whole-wheat bread is slightly lower in calories.

For muscle and protein: Rye bread has 8.5 g of protein, whereas whole-wheat bread has 12.3 g of protein. Whole-wheat bread is higher in protein.

For low-carb or low-sugar: Rye bread contains 48.3 g of carbs and 3.9 g of sugar, while whole-wheat bread has 43.1 g of carbs and 4.3 g of sugar. Whole-wheat bread is lower in carbs.

How to Track Rye bread and Whole-wheat bread Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which bread has more protein?

Whole-wheat bread has 12.3 g of protein, while rye bread has 8.5 g of protein. Therefore, whole-wheat bread has more protein.

Which bread has fewer calories?

Whole-wheat bread has 254 calories, whereas rye bread has 259 calories. Thus, whole-wheat bread has fewer calories.

What is the fiber content in rye bread?

Rye bread contains 5.8 g of fiber per 100 g. This contributes to its health benefits.

How much sugar is in whole-wheat bread?

Whole-wheat bread contains 4.3 g of sugar per 100 g. This is a moderate amount compared to other breads.

What is the sodium content in rye bread?

Rye bread has a sodium content of 603 mg per 100 g. This is relatively high compared to whole-wheat bread.

How many carbohydrates are in whole-wheat bread?

Whole-wheat bread contains 43.1 g of carbohydrates per 100 g. This is lower than the carbohydrate content in rye bread.

Key Takeaways

• Rye bread: 259 calories, 8.5 g protein, 48.3 g carbs, 3.9 g sugar, 5.8 g fiber, 603 mg sodium.
• Whole-wheat bread: 254 calories, 12.3 g protein, 43.1 g carbs, 4.3 g sugar, 6 g fiber, 450 mg sodium.
• Whole-wheat bread is lower in calories than rye bread.
• Whole-wheat bread has more protein than rye bread.
• Rye bread has a higher carbohydrate content than whole-wheat bread.
• Whole-wheat bread contains slightly more sugar than rye bread.