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Rye Bread Cheese Sandwich Calories
Source of fiber and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Rye Bread Cheese Sandwich (90 g) has 257 calories. That works out to 286 calories per 100 g. It contains 27.7 g of carbs, 12.8 g of protein, 10.9 g of fat and 3.9 g of fiber. Its 263.7 mg of Phosphorus covers 38% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Rye Bread Cheese Sandwich Nutrition Facts
Selected: 1 piece (whole) · 90 g
257
KCAL / 90G
Carbs
27.7g
· 10% DV
Protein
12.8g
· 26% DV
Fat
10.9g
· 14% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 20% · Fat 37%
Rye Bread Cheese Sandwich nutrition facts table · 1 piece (whole) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 5.94 g | 30% |
| Trans fat | 0.23 g | |
| Sodium | 549 mg | 24% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 3.9 g | 14% |
| Protein | 12.8 g | 26% |
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 Rye Bread Cheese Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 90 g | 257 kcal |
| 1 piece (half) | 45 g | 129 kcal |
| 1 slice (thick) | 45 g | 129 kcal |
| 1 serving (medium) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 1 serving (large) | 135 g | 386 kcal |
| 1 serving (double) | 180 g | 515 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Rye Bread Cheese Sandwich
What goes in a rye bread cheese sandwich?
A rye bread cheese sandwich needs rye bread and cheese; common additions include mustard, pickles, tomato, lettuce, or onion. Keep wet fillings modest, especially if you are packing it, so the rye bread does not turn soggy.
How do you make a rye bread cheese sandwich?
To make a rye bread cheese sandwich, place cheese between two slices of rye bread and add any preferred toppings. Eat it cold, or toast it until the bread is crisp and the cheese melts.
What cheese is best for a rye bread cheese sandwich?
Swiss-style cheese, cheddar, and gouda all work well in a rye bread cheese sandwich. Choose a cheese that melts easily if you plan to toast it; sharper cheeses pair especially well with rye’s earthy, tangy flavor.
Can you grill or toast a rye bread cheese sandwich?
Yes, a rye bread cheese sandwich can be grilled or toasted. Use moderate heat so the cheese has time to melt before the bread gets too dark, and add juicy ingredients such as tomato after cooking.
What should you serve with a rye bread cheese sandwich?
Serve a rye bread cheese sandwich with a green salad, crunchy vegetables, or a bowl of soup. Pickles also make a classic tangy accompaniment, while fruit can round out a simple lunch.
How do you keep a rye bread cheese sandwich from getting soggy?
Keep a rye bread cheese sandwich dry by packing sauces and juicy vegetables separately, then adding them just before eating. If you assemble it ahead, place cheese against the bread as a barrier and refrigerate it in a sealed container.
Can you freeze a rye bread cheese sandwich?
Yes, but a rye bread cheese sandwich may have a softer texture after thawing. Freeze it without lettuce, tomato, or condiments, thaw it in the refrigerator, then toast it and add fresh toppings.
Is a rye bread cheese sandwich good for weight loss?
A rye bread cheese sandwich can fit a weight-loss eating plan when the portion and toppings suit your needs. Add vegetables for more volume, and go easy on calorie-dense spreads such as mayonnaise.
Can people with diabetes eat a rye bread cheese sandwich?
People with diabetes may be able to include a rye bread cheese sandwich, but rye bread still contributes carbohydrates. Portion size and the rest of the meal matter, so follow your individual glucose-management plan.
What can you add to a rye bread cheese sandwich besides tomato?
A rye bread cheese sandwich also works with sliced cucumber, pickles, red onion, lettuce, or roasted peppers. Mustard or a little horseradish adds flavor; choose one or two fillings so the sandwich stays easy to handle.
Rye Bread Cheese Sandwich Vitamins & Minerals
Vitamins
B12
0.65µg · 27% DV
B2
0.28mg · 22% DV
B1
0.24mg · 20% DV
Biotin
4.59µg · 15% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
18µg · 33% DV
Manganese
0.74mg · 32% DV
Calcium
294mg · 29% DV
Sodium
549mg · 24% DV
Potassium ⭐
187mg · 6% DV
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 Rye Bread Cheese Sandwich
To burn the 257 calories in 1 piece (whole) (90 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 Rye Bread Cheese Sandwich?
A Rye Bread Cheese Sandwich is a simple sandwich made by layering cheese between slices of rye bread. Rye loaves are especially familiar in northern and central European food traditions, but there is no single regional recipe: the style of bread and the cheese can vary widely.
The bread’s earthy, slightly tangy flavour pairs well with cheese, while its close, hearty crumb makes the sandwich more substantial than one made with soft white bread. It works as a portable lunch or a quick snack, and can be served open-faced or packed to go. It offers both fibre and protein; add tomato, cucumber or leafy greens for freshness, or choose a milder cheese if you prefer a less assertive flavour.
How Nutritious Is 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 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 Rye Bread Cheese Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Rye Bread Cheese Sandwich Good For?
Vegan
— Not 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
Rye Bread Cheese Sandwich Fat Profile
SATURATED
5.94g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.