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

Rye toast consist of 3% fat, 8% protein, 47% carbs, 3.8% fiber and 34% water. With 258 of calories per 100g it's 92% lower than other foods in Bread and rolls. In total 10.47% of the calories in Rye toast come from fat, 12.4% from protein and 72.87% from carbohydrates.

  • moderate GI Glycemic Index: 65
  • high carb 14.1g carbohydrates per portion
  • low GL Glycemic Load: 9.2
  • low Fructose
  • high Gluten
  • Lactose free
  • high Zinc Covers 5.1% 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. It 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) 258 280.2
Fat (g) 3 4.5
Protein (g) 8 8.5
Carbohydrates (g) 47 48.1
Mono- & Di-Saccharides (g) 2 48.1
Polysaccharides (g) 45 48.1
Fibers (g) 3.8 6.1
Sodium (mg) 435 513.3
Water (g) 34 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 - 8.7% of the RDA for sodium.
  • 13.5mg of Magnesium, that covers 4.22% of the recommended daily allowance (RDA) for Magnesium.
  • 0.51mg of Zinc - 5.1% of the RDA for Zinc.
  • 0.63mg of Iron - 5.25% of the RDA for Iron.
  • 84mg of Potassium - 2.1% 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?

per 100g
Rye toast
Vitamin C (mg) 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) 0.05 0.1
Vitamin B9 / Folate (μg) 25 24.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 18
beta-Carotene (μg) 10 18
[1] average of Bread and rolls

Is Rye toast rich in vitamins?


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]RDA for a 20+ year old male

Minerals in Rye toast

per 100g
Rye toast
Magnesium (mg) 45 51.2
Zinc (mg) 1.7 1.5
Sodium (mg) 435 513.3
Calcium (mg) 40 50.4
Iron (mg) 2.1 1.8
Potassium (mg) 280 229.1
Phosphorus (mg) 190 176.7
[1] average of Bread and rolls

Is Rye toast high in minerals?


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 20+ year old male

Carbohydrates in Rye toast

47% of Rye toast are carbs, per serving (30g) that is 14.1g of carbs.

Monosachharides and polysaccharides

per 100g
Rye toast
Monosaccharides (g) 2 2.7
Polysaccharides (g) 45 44.9
Total carbs (g) 47 48.1
[1] average of Bread and rolls

How high is 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 3g total fat per 100g, 1g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.