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Rye Bread Nutrition Facts: Is Rye Bread Good for You?
Rye bread provides significant amounts of several key nutrients. A 100-gram serving is high in dietary fiber, manganese, selenium, and several B vitamins, including thiamin and folate. It is also a good source of protein and iron. On the other hand, it contains a notable amount of sodium. Whether it’s a beneficial choice depends on your overall diet, nutritional needs, and portion sizes.
Per 100 g · Bread, rye
What stands out in rye bread
- High in dietary fiber. A 100-gram portion of rye bread contains 5.8 grams of dietary fiber, which is 21% of the Daily Value (DV).
- Source of key minerals. Rye bread is high in manganese (36% DV), selenium (56% DV), and copper (21% DV). It is also a good source of iron (16% DV), magnesium (10% DV), and zinc (10% DV) per 100 grams.
- High in B vitamins. Per 100 grams, rye bread provides 36% of the DV for thiamin (B1), 26% for riboflavin (B2), 24% for niacin (B3), and 38% for folate.
- Good source of protein. This data shows 8.5 grams of protein in every 100 grams of rye bread, providing 17% of the Daily Value.
What to keep in mind
- A 100-gram serving of rye bread contains 603 mg of sodium, which is 26% of the Daily Value. While it contains 3.9 grams of total sugars, it has no cholesterol and is low in saturated fat.
Rye Bread nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 259 kcal | – |
| Protein | 8.5 g | 17% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Monounsaturated fat | 1.3 g | – |
| Polyunsaturated fat | 0.8 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 48.3 g | 18% |
| Dietary fiber | 5.8 g | 21% |
| Total sugars | 3.9 g | – |
| Water | 37.3 g | – |
| Sodium | 603 mg | 26% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 166 mg | 4% |
| Calcium | 73 mg | 6% |
| Iron | 2.8 mg | 16% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 125 mg | 10% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.82 mg | 36% |
| Selenium | 30.9 mcg | 56% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.33 mg | 2% |
| Vitamin K | 1.2 mcg | 1% |
| Thiamin (B1) | 0.43 mg | 36% |
| Riboflavin (B2) | 0.34 mg | 26% |
| Niacin (B3) | 3.8 mg | 24% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 151 mcg | 38% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 14.6 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Rye Bread by portion
The nutrition values change based on the serving size. One regular slice of rye bread, weighing 32 grams, has 83 calories, 2.7 grams of protein, and 1.9 grams of fiber. A thin slice (25 g) provides 65 calories and 1.4 grams of fiber. A smaller, snack-size slice (7 g) contains 18 calories, 0.6 grams of protein, and 0.4 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 73 | 2.4 g | 13.7 g | 1.6 g | 0.9 g |
| 1 slice, regular | 32 g | 83 | 2.7 g | 15.5 g | 1.9 g | 1.1 g |
| 1 slice, snack-size | 7 g | 18 | 0.6 g | 3.4 g | 0.4 g | 0.2 g |
| 1 slice, thin | 25 g | 65 | 2.1 g | 12.1 g | 1.4 g | 0.8 g |
How rye bread compares with other grain foods
Among 18 grain foods on this site, this rye bread has the second-highest sodium and selenium content. It ranks fourth for dietary fiber. Compared to similar breads per 100 grams, rye has more fiber (5.8 g) than white bread (2.7 g), sourdough (2.2 g), and bagels (1.6 g), but slightly less than whole wheat bread (6.0 g). Its 259 calories are similar to white bread (266 kcal) and whole wheat bread (252 kcal). It has less protein (8.5 g) than whole wheat bread (12.4 g) and sourdough (10.8 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Rye Bread | 259 | 8.5 g | 48.3 g | 5.8 g | 3.3 g |
| Bagel | 264 | 10.6 g | 52.4 g | 1.6 g | 1.3 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
| Whole Wheat Bread | 252 | 12.4 g | 42.7 g | 6 g | 3.5 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
Quick answers
How many calories are in a slice of rye bread?
According to USDA data, one regular slice of rye bread (32 g) has 83 calories. A thin slice (25 g) has 65 calories.
How much fiber is in rye bread?
A 100-gram serving of rye bread contains 5.8 grams of dietary fiber. One regular slice provides 1.9 grams of fiber.
How much sugar is in rye bread?
There are 3.9 grams of total sugars in 100 grams of rye bread. A single regular slice contains about 1.2 grams of sugar.
When to talk to a doctor or dietitian
- Rye Bread contains gluten. If you have celiac disease or have been told to avoid gluten, check with your doctor or dietitian before including it.
- With 603 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how rye bread fits your situation.
Last updated October 21, 2026