2 slice (medium) of Toasted rye bread (64 g) has 166 calories. That works out to 259 calories per 100 g. It contains 30.9 g of carbs, 5.4 g of protein, 2.1 g of fat and 3.7 g of fiber. Its 17.9 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Toasted rye bread Nutrition Facts

Selected: 100 g

259

KCAL / 100G

Carbs

48.3g

· 18% DV

Protein

8.5g

· 17% DV

Fat

3.3g

· 4% DV

Fiber

5.8g

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 75% · Protein 13% · Fat 12%

Toasted rye bread Vitamins & Minerals

Vitamins

0.23mg · 19% DV

2.7mg · 17% DV

Biotin

3µg · 10% DV

Folate

38µg · 10% DV

Minerals

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Sodium

510mg · 22% DV

Phosphorus

125mg · 18% DV

How Nutritious Is Toasted rye bread?

Nutrient density

Medium

42/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Toasted rye bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Toasted rye bread

To burn the 259 calories in 100 g:

🚶

64min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Toasted rye bread Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Toasted rye bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Toasted rye bread Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Toasted rye bread Fat Profile

SATURATED

0.55g

MONOUNSATURATED

0.62g

POLYUNSATURATED

1.11g

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

Compare Toasted rye bread

🍞vs🍚

Toasted rye bread vs Bulgur Pilaf139 kcal more per 100 g

→🍞vs🍝

Toasted rye bread vs Whole wheat pasta135 kcal more per 100 g

→🍞vs🥖

Toasted rye bread vs Breadstick151 kcal fewer per 100 g

→🍞vs🥯

Toasted rye bread vs Simit81 kcal fewer per 100 g

→

Foods Similar to Toasted rye bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Toasted rye bread

How many calories are in toasted rye bread?

Toasted rye bread provides 259 calories per 100 g. A 100 g serving contains 8.5 g of protein, 48.3 g of carbohydrates, and 3.3 g of fat.

Is toasted rye bread a good option for blood sugar and gluten-free diets?

Toasted rye bread has a glycemic index of 58. It contains gluten, so it is not suitable for gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026