Rye roll - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Rye roll

Rye roll consists of 2% fat, 10% protein, 51% carbs, 6% fiber and 29% water. Rye roll has 280 calories per 100g, that is 100% lower than other foods in Bread and rolls. In total 6% of the calories in Rye roll are from fat, 14% from protein and 73% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 65
  • High in carbs 23.0g carbohydrates per portion of 45g
  • Medium Glycemic Load Glycemic Load: 14.9

Can you eat Rye roll for a low carb diet?

With 22.95g of carbs and a Glycemic Load of 14.9 in a portion of 45g, Rye roll should be avoided for a ketogenic or low-carb diet. Rye roll contains low amounts of Fructose, is high in Gluten and has no Lactose.

Rye roll: nutrition facts & data

Nutrition facts
per 100g
Rye roll
avg Bread and rolls[1]
Calories (kcal) 280.0 280.2
Fat (g) 2.0 4.5
Protein (g) 10.0 8.5
Carbohydrates (g) 51.0 48.1
Mono- & Di-Saccharides (g) 4.0 48.1
Polysaccharides (g) 46.0 48.1
Fibers (g) 5.8 6.1
Sodium (mg) 520.0 513.3
Water (g) 29.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (45g) of Rye roll contains:

  • 126.0 Calories
  • 0.9g of Fat
  • 4.5g of Protein
  • and 23.0g of Carbs
  • 234.0mg of sodium - 0.2% of the RDA for sodium.
  • 18.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.7mg of Iron - 0.1% of the RDA for Iron.
  • 72.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Rye roll you get

  • 0.20 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.
  • 0.04 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.11 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Rye roll?

Vitamins
per 100g
Rye roll
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.7 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) 8.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 0.0
[1] average of Bread and rolls

Is Rye roll rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (45g) for Rye roll of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Rye roll

Minerals
per 100g
Rye roll
avg[1]
Magnesium (mg) 40.0 51.2
Zinc (mg) 1.4 1.5
Sodium (mg) 520.0 513.3
Calcium (mg) 120.0 50.4
Iron (mg) 1.6 1.8
Potassium (mg) 160.0 229.1
Phosphorus (mg) 160.0 176.7
[1] average of Bread and rolls

Is Rye roll high in minerals?

info

Again, for every mineral contained in Rye roll 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.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Rye roll

51.0% of Rye roll are carbs, per serving of 45g that makes 23.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Rye roll
avg[1]
Monosaccharides (g) 4.0 2.7
Polysaccharides (g) 46.0 44.9
Total carbs (g) 51.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Rye roll?

The Glycemic Index of Rye roll is 65, which would be considered as moderate. The Glycemic Load in a normal serving is 14.9 and can be regarded as moderate.

Allergens in Rye roll

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Rye roll

Of the 2.0g total fat per 100g in Rye roll, 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.