Rye bread: nutrition facts & data
|
Nutrition facts per 100g |
Rye bread |
avg Bread and rolls[1]
|
|---|---|---|
| Calories (kcal) | 230.0 | 280.2 |
| Fat (g) | 1.0 | 4.5 |
| Protein (g) | 7.0 | 8.5 |
| Carbohydrates (g) | 46.0 | 48.1 |
| Mono- & Di-Saccharides (g) | 2.0 | 48.1 |
| Polysaccharides (g) | 44.0 | 48.1 |
| Fibers (g) | 6.5 | 6.1 |
| Sodium (mg) | 510.0 | 513.3 |
| Water (g) | 39.0 | 30.8 |
Breakdown in percent (%) of total calories
An average portion size (45g) of Rye bread contains:
- 103.5 Calories
- 0.5g of Fat
- 3.2g of Protein
- and 20.7g of Carbs
- 229.5mg of sodium - 0.2% of the RDA for sodium.
- 15.8mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.5mg of Zinc - 0.1% of the RDA for Zinc.
- 1.0mg of Iron - 0.1% of the RDA for Iron.
- 110.3mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Rye bread you get
- 0.15 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
- 0.02 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
- 0.14 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)
Nutrient distribution per gram
What vitamins are in Rye bread?
|
Vitamins per 100g |
Rye bread |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 0.1 |
| Vitamin E (mg) | 1.1 | 0.9 |
| Vitamin B1 / Thiamine (mg) | 0.2 | 0.2 |
| Vitamin B2 (mg) | 0.1 | 0.1 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 15.0 | 24.8 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 18.0 |
| beta-Carotene (μg) | 0.0 |
Is Rye bread rich in vitamins?
The following chart displays the amount of vitamins per portion Size (45g) for Rye bread of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Rye bread
|
Minerals per 100g |
Rye bread |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 35.0 | 51.2 |
| Zinc (mg) | 1.2 | 1.5 |
| Sodium (mg) | 510.0 | 513.3 |
| Calcium (mg) | 30.0 | 50.4 |
| Iron (mg) | 2.3 | 1.8 |
| Potassium (mg) | 245.0 | 229.1 |
| Phosphorus (mg) | 120.0 | 176.7 |
Is Rye bread high in minerals?
Again, for every mineral contained in Rye bread we looked at the portion size (45g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Rye bread
46.0% of Rye bread are carbs, per serving of 45g that makes 20.7g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Rye bread |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 2.0 | 2.7 |
| Polysaccharides (g) | 44.0 | 44.9 |
| Total carbs (g) | 46.0 | 48.1 |
How high are the Glycemic Index and the Glycemic Load for Rye bread?
The Glycemic Index of Rye bread is 65, which would be considered as moderate. The Glycemic Load in a normal serving is 13.5 and can be regarded as moderate.
Allergens in Rye bread
- is high in Gluten
- has no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Rye bread
Of the 1.0g total fat per 100g in Rye bread, 0.3g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.