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Dark rye bread cheese sandwich Calories
Source of fiber and protein, contains calcium and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dark rye bread cheese sandwich (120 g) has 312 calories. That works out to 260 calories per 100 g. It contains 38.4 g of carbs, 12.6 g of protein, 10.2 g of fat and 6.2 g of fiber. Its 216 mg of Phosphorus covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Dark rye bread cheese sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
312
KCAL / 120G
Carbs
38.4g
· 14% DV
Protein
12.6g
· 25% DV
Fat
10.2g
· 13% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 17% · Fat 31%
Dark rye bread cheese sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.06 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 6.2 g | 22% |
| Protein | 12.6 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Dark rye bread cheese sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 312 kcal |
| 1 slice (thick) | 60 g | 156 kcal |
| 1 piece (mini) | 60 g | 156 kcal |
| 1 piece (small) | 80 g | 208 kcal |
| 100 g | 100 g | 260 kcal |
| 2 slice (thin) | 100 g | 260 kcal |
| 1 serving (large) | 150 g | 390 kcal |
| 1 piece (large) | 180 g | 468 kcal |
| 2 piece (double) | 240 g | 624 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Dark rye bread cheese sandwich
What cheese works best in a dark rye bread cheese sandwich?
Swiss, cheddar, and Gouda all work well in a dark rye bread cheese sandwich. Swiss and Gouda melt smoothly, while cheddar gives a sharper flavor; pair stronger cheeses with mild toppings such as cucumber or lettuce.
Is a dark rye bread cheese sandwich a healthy lunch?
A dark rye bread cheese sandwich can be a balanced lunch, especially with fresh vegetables on the side. Rye contributes fiber and cheese provides protein and calcium; salty cheese or heavy spreads can make the meal less balanced.
Can you grill a dark rye bread cheese sandwich?
Yes, a dark rye bread cheese sandwich grills well. Use medium heat so the dense bread has time to warm through before it gets too dark, and cover the pan briefly to help the cheese melt.
What toppings go well in a dark rye bread cheese sandwich?
Pickles, mustard, sliced apple, and caramelized onions pair especially well with the earthy flavor of a dark rye bread cheese sandwich. Add leafy greens after grilling so they stay fresh instead of wilting.
How do you keep a dark rye bread cheese sandwich from getting soggy?
Keep wet ingredients away from the bread in a dark rye bread cheese sandwich. Pat tomato or pickles dry, spread butter or another thin barrier on the bread, and pack juicy fillings separately if making it ahead.
Can you freeze a dark rye bread cheese sandwich?
You can freeze a dark rye bread cheese sandwich, but its texture may be softer after thawing. Freeze it without lettuce or tomato, wrap it tightly, and add fresh vegetables after it has thawed.
Where does the dark rye bread cheese sandwich come from?
A dark rye bread cheese sandwich does not have one widely recognized place of origin. Rye bread and cheese are common across several northern and central European food traditions, and the sandwich has many local versions.
How can you make a dark rye bread cheese sandwich lighter?
Make a lighter dark rye bread cheese sandwich by using a moderate amount of cheese, skipping mayonnaise, and adding cucumber, tomato, or greens. Mustard can add flavor without the richness of a creamy spread.
Is a dark rye bread cheese sandwich good for a packed lunch?
Yes, a dark rye bread cheese sandwich is convenient for a packed lunch. Keep it chilled with an ice pack if it will be out for several hours, and pack watery vegetables separately to preserve the bread's texture.
Can you make a dark rye bread cheese sandwich with leftover cheese?
Yes, a dark rye bread cheese sandwich is an easy way to use leftover slices or small pieces of cheese. Combine cheeses that melt at a similar rate, or grate firmer pieces so they heat evenly.
Dark rye bread cheese sandwich Vitamins & Minerals
Vitamins
B12
0.54µg · 23% DV
B1
0.25mg · 21% DV
B2
0.23mg · 18% DV
Vitamin A
114µg · 13% DV
Minerals
Phosphorus
216mg · 31% DV
Manganese
0.65mg · 28% DV
Calcium
264mg · 26% DV
Sodium
492mg · 21% DV
Potassium ⭐
252mg · 7% DV
Dark rye bread cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dark rye bread cheese sandwich
To burn the 312 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dark rye bread cheese sandwich?
A dark rye bread cheese sandwich pairs slices of hearty rye bread with cheese. Rye bread has a pleasantly earthy, slightly tangy flavour and a dense, chewy crumb, while the cheese adds a savoury, creamy contrast. It works as a quick breakfast or lunch, and can be served cold or toasted. In places where rye bread is a familiar everyday staple, it is often enjoyed with simple fillings; elsewhere, it makes a distinctive alternative to a standard white-bread sandwich.
The bread contributes fibre, while the cheese adds protein, calcium and B vitamins, making this a satisfying combination. For a fresher, lighter sandwich, add tomato, cucumber or leafy greens, and choose the amount of cheese to suit your appetite.
How Nutritious Is Dark rye bread cheese sandwich?
Nutrient density
Medium
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
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.
Is Dark rye bread cheese sandwich 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 Dark rye bread cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Dark rye bread cheese sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dark rye bread cheese sandwich Fat Profile
SATURATED
5.4g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.