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Rustic rye bread Calories
A hearty, rustic-textured rye loaf; fiber and sodium vary by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Rustic rye bread (35 g) has 91 calories. That works out to 259 calories per 100 g. It contains 16.9 g of carbs, 3 g of protein, 1.2 g of fat and 2 g of fiber. Its 10.5 µg of Selenium covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Rustic rye bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
91
KCAL / 35G
Carbs
16.9g
· 6% DV
Protein
3g
· 6% DV
Fat
1.2g
· 2% DV
Fiber
2g
· 7% 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%
Rustic rye bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 193 mg | 8% |
| Total carbohydrate | 16.9 g | 6% |
| Fiber | 2 g | 7% |
| Protein | 3 g | 6% |
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 Slice of Rustic rye bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 91 kcal |
| 1 slice (thin) | 25 g | 65 kcal |
| 1 ounce (medium) | 28.4 g | 73 kcal |
| 1 slice (thick) | 45 g | 117 kcal |
| 1 piece (medium) | 50 g | 130 kcal |
| 1 serving (medium) | 60 g | 155 kcal |
| 2 slice (medium) | 70 g | 181 kcal |
| 100 g | 100 g | 259 kcal |
| 1 pack (whole) | 500 g | 1295 kcal |
Calculated from 259 calories per 100 g.
Frequently Asked Questions About Rustic rye bread
Why is rustic rye bread so dense?
Rustic rye bread is usually dense because rye flour forms a weaker gluten network than wheat flour, so the dough traps less gas as it rises. Whole rye flour and added grains can make the loaf feel even heartier.
What does rustic rye bread taste like?
Rustic rye bread typically tastes earthy, mildly sour, and more robust than white wheat bread. The flavor varies with the amount of rye flour and whether the loaf is made with sourdough; seeds or spices can add another layer of flavor.
Is rustic rye bread healthier than white bread?
Rustic rye bread can provide more fiber than many white breads, especially when it is made largely with whole rye flour. Recipes differ, so the word “rustic” alone does not guarantee whole grains or a particular nutritional advantage.
Is rustic rye bread good for weight loss?
Rustic rye bread does not cause weight loss, but its fiber and substantial texture may help some people feel satisfied after eating it. Pairing a slice with a protein-rich topping can make a more filling meal than eating bread alone.
How do you use rustic rye bread for sandwiches?
Rustic rye bread works well for sandwiches with bold, savory fillings such as smoked fish, cheese, mustard, or roasted vegetables. Its firm crumb holds moist toppings better than many soft breads; lightly toasting it can add extra crunch.
How should you store rustic rye bread to keep it fresh?
Keep rustic rye bread in a bread box or paper bag at room temperature, with the cut side covered, and use it within a few days for the best texture. Avoid refrigerating it, since cold storage can make bread stale faster.
Can you freeze rustic rye bread?
Yes, rustic rye bread freezes well. Slice it first, seal the slices in a freezer-safe bag, and take out only what you need; individual slices can be toasted straight from frozen or thawed at room temperature.
Does rustic rye bread contain sourdough?
Not always: rustic rye bread may be made with sourdough starter or commercial yeast. Sourdough versions often have a tangier flavor, but the loaf’s rustic style does not by itself tell you which leavening method was used.
Can people with diabetes eat rustic rye bread?
People with diabetes can include rustic rye bread in some meal plans, but it still contains carbohydrates and can raise blood glucose. Rye content, slice size, and toppings matter; follow your individual guidance for managing blood sugar.
Why does rustic rye bread sometimes taste sour?
Rustic rye bread often tastes sour when it is made with sourdough, because fermentation creates organic acids. A longer fermentation can make that tang more pronounced; a loaf made with commercial yeast may taste milder.
Rustic rye bread Vitamins & Minerals
Vitamins
B3
1.33mg · 8% DV
B1
0.09mg · 8% DV
Biotin
1.22µg · 4% DV
B2
0.05mg · 4% DV
Minerals
Selenium
11µg · 20% DV
Manganese
0.39mg · 17% DV
Sodium
193mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
58mg · 2% DV
Rustic rye bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rustic rye bread
To burn the 91 calories in 1 slice (medium) (35 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 Rustic rye bread?
Rustic rye bread is a hearty loaf made mainly with rye flour, often with a substantial crust and a close or open crumb. Rye breads have a long tradition in Central and Northern Europe, and recipes may also use wheat flour or sourdough. Its earthy, slightly tangy flavour and firm texture make it well suited to breakfast, open sandwiches, or a slice alongside soup. Across English-speaking kitchens, it pairs easily with eggs, cheese, smoked fish, or vegetables. It is a fibre-containing, filling bread; this version provides 5.8 g of fibre per 100 g. For a lighter topping, try fresh vegetables or lean protein rather than piling on rich spreads.
How Nutritious Is Rustic rye bread?
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 Rustic rye bread Processed?
NOVA 2
Minimally 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 Rustic rye bread Contain Allergens?
Contains these allergens:
Which Diets Is Rustic 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
Rustic rye bread Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.