Wholemeal rye bread: nutrition facts & data
|
Nutrition facts per 100g |
Wholemeal rye bread |
avg Bread and rolls[1]
|
|---|---|---|
| Calories (kcal) | 209.0 | 280.2 |
| Fat (g) | 1.0 | 4.5 |
| Protein (g) | 7.0 | 8.5 |
| Carbohydrates (g) | 39.0 | 48.1 |
| Mono- & Di-Saccharides (g) | 2.0 | 48.1 |
| Polysaccharides (g) | 37.0 | 48.1 |
| Fibers (g) | 8.1 | 6.1 |
| Sodium (mg) | 525.0 | 513.3 |
| Water (g) | 43.0 | 30.8 |
Breakdown in percent (%) of total calories
An average portion size (50g) of Wholemeal rye bread contains:
- 104.5 Calories
- 0.5g of Fat
- 3.5g of Protein
- and 19.5g of Carbs
- 262.5mg of sodium - 0.2% of the RDA for sodium.
- 27.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.8mg of Zinc - 0.1% of the RDA for Zinc.
- 1.0mg of Iron - 0.1% of the RDA for Iron.
- 145.0mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Wholemeal rye bread you get
- 0.18 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.
- 0.03 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
- 0.21 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)
Nutrient distribution per gram
What vitamins are in Wholemeal rye bread?
|
Vitamins per 100g |
Wholemeal rye bread |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 0.1 |
| Vitamin E (mg) | 1.2 | 0.9 |
| Vitamin B1 / Thiamine (mg) | 0.2 | 0.2 |
| Vitamin B2 (mg) | 0.2 | 0.1 |
| Vitamin B6 (mg) | 0.2 | 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) | 1.0 |
Is Wholemeal rye bread rich in vitamins?
The following chart displays the amount of vitamins per portion Size (50g) for Wholemeal 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 Wholemeal rye bread
|
Minerals per 100g |
Wholemeal rye bread |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 55.0 | 51.2 |
| Zinc (mg) | 1.5 | 1.5 |
| Sodium (mg) | 525.0 | 513.3 |
| Calcium (mg) | 35.0 | 50.4 |
| Iron (mg) | 2.0 | 1.8 |
| Potassium (mg) | 290.0 | 229.1 |
| Phosphorus (mg) | 200.0 | 176.7 |
Is Wholemeal rye bread high in minerals?
Again, for every mineral contained in Wholemeal rye bread we looked at the portion size (50g) 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 Wholemeal rye bread
39.0% of Wholemeal rye bread are carbs, per serving of 50g that makes 19.5g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Wholemeal rye bread |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 2.0 | 2.7 |
| Polysaccharides (g) | 37.0 | 44.9 |
| Total carbs (g) | 39.0 | 48.1 |
How high are the Glycemic Index and the Glycemic Load for Wholemeal rye bread?
The Glycemic Index of Wholemeal rye bread is 55, which would be considered as moderate. The Glycemic Load in a normal serving is 10.7 and can be regarded as low.
Allergens in Wholemeal rye bread
- is high in Gluten
- has no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Wholemeal rye bread
Of the 1.0g total fat per 100g in Wholemeal rye bread, 0.1g are saturated fatty acids (SFA), 0.6g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.