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Fiber-rich rustic rye bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Rye country bread (40 g) has 104 calories. That works out to 259 calories per 100 g. It contains 19.3 g of carbs, 3.4 g of protein, 1.3 g of fat and 2.4 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 56 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 40 g
104
KCAL / 40G
Carbs
19.3g
· 7% DV
Protein
3.4g
· 7% DV
Fat
1.3g
· 2% DV
Fiber
2.4g
· 9% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 19.3 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 3.4 g | 7% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 104 kcal |
| 1 slice (thin) | 25 g | 65 kcal |
| 1 slice (thick) | 55 g | 142 kcal |
| 1 piece (small) | 60 g | 155 kcal |
| 2 slice (medium) | 80 g | 207 kcal |
| 100 g | 100 g | 259 kcal |
| 1 piece (medium) | 100 g | 259 kcal |
| 1 serving (large) | 120 g | 311 kcal |
| 1 piece (whole) | 500 g | 1295 kcal |
Calculated from 259 calories per 100 g.
Rye country bread has a hearty, earthy flavor that can be mildly tangy, especially when made with sourdough. Its taste varies with the rye-to-wheat flour ratio and fermentation; it is usually more robust than standard white bread.
Rye country bread is often dense because rye flour does not form the same stretchy gluten structure as wheat flour. Its fiber-rich crumb and rustic shaping also contribute to a heavier texture than many wheat loaves.
No, rye country bread and pumpernickel are different styles of rye bread. Rye country bread is typically baked as a rustic loaf, while traditional pumpernickel is made with coarsely ground rye and baked slowly for a long time, giving it a darker color and distinctive flavor.
Not always. Rye country bread can be leavened with commercial yeast or a sourdough starter; the name describes a rustic rye loaf rather than one specific fermentation method. Sourdough versions usually have a more pronounced tang.
To make rye country bread, mix rye flour with water, salt, and yeast or sourdough starter, then let the dough rise and bake it as a loaf. Many home recipes blend in wheat flour because rye-only dough is less elastic and harder to shape.
Store rye country bread in a bread box or paper bag in a cool, dry place, and cover the cut side to slow it from drying out. Avoid sealing a warm loaf in plastic, since trapped moisture can encourage mold.
Yes, rye country bread freezes well. Slice it before freezing and seal the slices in a freezer-safe bag so you can take out only what you need. Toasting a slice straight from frozen is a convenient way to serve it.
Yes, rye country bread works well for sandwiches because its firm crumb can hold substantial fillings. Its earthy flavor pairs particularly well with smoked fish, cheese, mustard, or roasted vegetables.
Yes, rye country bread contains carbohydrates and can raise blood sugar. Its fiber and denser texture may make it more filling than refined white bread, but they do not prevent a rise; portion size still matters.
Rye country bread may help you feel full because it is fiber-rich, but it does not cause weight loss by itself. A measured portion alongside protein and vegetables can make a satisfying meal.
Vitamins
B1
0.1mg · 8% DV
B3
1.16mg · 7% DV
Biotin
1.68µg · 6% DV
Folate
18µg · 5% DV
Minerals
Manganese
0.5mg · 22% DV
Selenium
10µg · 18% DV
Copper
0.1mg · 11% DV
Phosphorus
70mg · 10% DV
Sodium
192mg · 8% DV
Potassium ⭐
88mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 1 slice (medium) (40 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.
Rye country bread is a rustic-style loaf made with rye flour; some recipes include wheat flour to help it rise. It is usually denser than a white loaf, with an earthy flavour and a gentle tang. Across parts of Europe, rye breads are everyday staples, while elsewhere they make a hearty change from standard sandwich bread. Serve it sliced with cheese, eggs or preserves at breakfast, alongside soup, or as the base for an open sandwich. It is a source of fibre, with 6 g per 100 g. Its substantial texture pairs well with crisp vegetables and lighter toppings when you want a less heavy meal.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.17g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.