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

Picture of Rye toast

Rye toast consists of 3% fat, 8% protein, 47% carbs, 4% fiber and 34% water. Rye toast has 258 calories per 100g, that is 92% lower than other foods in Bread and rolls. In total 10% of the calories in Rye toast are from fat, 12% from protein and 73% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 65
  • High in carbs 14.1g carbohydrates per portion of 30g
  • Low Glycemic Load Glycemic Load: 9.2
  • High in zinc Covers 0.1% of Zinc RDA per portion

Can you eat Rye toast for a low carb diet?

With 14.1g of carbs and a Glycemic Load of 9.2 in a portion of 30g, Rye toast should be avoided for a ketogenic diet due to the high percentage of carbs. Rye toast contains low amounts of Fructose, is high in Gluten and has no Lactose.

Rye toast: nutrition facts & data

Nutrition facts
per 100g
Rye toast
avg Bread and rolls[1]
Calories (kcal) 258.0 280.2
Fat (g) 3.0 4.5
Protein (g) 8.0 8.5
Carbohydrates (g) 47.0 48.1
Mono- & Di-Saccharides (g) 2.0 48.1
Polysaccharides (g) 45.0 48.1
Fibers (g) 3.8 6.1
Sodium (mg) 435.0 513.3
Water (g) 34.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (30g) of Rye toast contains:

  • 77.4 Calories
  • 0.9g of Fat
  • 2.4g of Protein
  • and 14.1g of Carbs
  • 130.5mg of sodium - 0.1% of the RDA for sodium.
  • 13.5mg 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.
  • 0.6mg of Iron - 0.0% of the RDA for Iron.
  • 84.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Rye toast you get

  • 0.17 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.
  • 0.06 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.08 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Rye toast?

Vitamins
per 100g
Rye toast
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.5 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 25.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 10.0
[1] average of Bread and rolls

Is Rye toast rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (30g) for Rye toast 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 toast

Minerals
per 100g
Rye toast
avg[1]
Magnesium (mg) 45.0 51.2
Zinc (mg) 1.7 1.5
Sodium (mg) 435.0 513.3
Calcium (mg) 40.0 50.4
Iron (mg) 2.1 1.8
Potassium (mg) 280.0 229.1
Phosphorus (mg) 190.0 176.7
[1] average of Bread and rolls

Is Rye toast high in minerals?

info

Again, for every mineral contained in Rye toast we looked at the portion size (30g) 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 toast

47.0% of Rye toast are carbs, per serving of 30g that makes 14.1g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Rye toast
avg[1]
Monosaccharides (g) 2.0 2.7
Polysaccharides (g) 45.0 44.9
Total carbs (g) 47.0 48.1
[1] average of Bread and rolls

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

The Glycemic Index of Rye toast is 65, which would be considered as moderate. The Glycemic Load in a normal serving is 9.2 and can be regarded as low.

Allergens in Rye toast

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

Fatty acids and cholesterol in Rye toast

Of the 3.0g total fat per 100g in Rye toast, 1.0g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 1.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.