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Source of fiber and complex carbs, low fat, contains magnesium and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Rye oat bread (35 g) has 81 calories. That works out to 230 calories per 100 g. It contains 14.7 g of carbs, 2.6 g of protein, 1 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 35 g
81
KCAL / 35G
Carbs
14.7g
· 5% DV
Protein
2.6g
· 5% DV
Fat
1g
· 1% DV
Fiber
2.2g
· 8% 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 | 81 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 137 mg | 6% |
| Total carbohydrate | 14.7 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 2.6 g | 5% |
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) | 35 g | 81 kcal |
| 1 slice (thin) | 25 g | 58 kcal |
| 1 slice (thick) | 50 g | 115 kcal |
| 1 serving (medium) | 60 g | 138 kcal |
| 2 slice (medium) | 70 g | 161 kcal |
| 1 piece (small) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (large) | 100 g | 230 kcal |
| 1 piece (large) | 120 g | 276 kcal |
Calculated from 230 calories per 100 g.
Rye oat bread is made with rye and oats, usually alongside water, yeast or sourdough starter, and salt. Recipes vary: some include wheat flour to help the loaf rise, while others rely more heavily on rye.
Not necessarily; rye oat bread can be made with commercial yeast or sourdough starter. A loaf is sourdough only when its dough is leavened with a fermented starter, which may give it a tangier flavor.
Rye oat bread is often dense because rye flour forms a less elastic dough than wheat flour, and oats add weight. A loaf with little wheat flour or a shorter rise may have an especially close crumb.
Rye oat bread tastes earthy and mildly tangy, with a toasted-grain note from the oats. Its flavor is more robust than plain white bread, so it pairs well with sharp cheese, smoked fish, or hearty soup.
Yes, rye oat bread works well for sandwiches, especially with fillings that complement its hearty flavor. Its dense slices hold moist ingredients such as tomato or tuna, but toasting can make a softer filling easier to manage.
Keep rye oat bread in a bread box or a closed paper or cloth bag at room temperature. Avoid a warm, humid spot, which encourages mold, and seal the cut side to slow the loaf from drying out.
Yes, rye oat bread freezes well when wrapped airtight. Freeze it sliced so you can take out only what you need; individual slices can go straight into a toaster, while a whole loaf should thaw before slicing.
Yes, rye oat bread is especially good toasted because browning brings out its grain flavor and crisp edges balance its dense crumb. Use a moderate setting and check it early, since thinner slices can toast quickly.
Yes, rye oat bread pairs particularly well with lentil, bean, and vegetable soups. Its substantial texture makes it useful for dipping, and toasted slices stay firmer in broth than untoasted bread.
To make rye oat bread, combine rye flour and oats with a leavening method, water, and salt, then let the dough rise and bake it. Recipes differ in how much wheat flour they use to support the loaf's structure.
Vitamins
B1
0.08mg · 7% DV
B3
0.74mg · 5% DV
B6
0.06mg · 4% DV
Folate
13.3µg · 3% DV
Minerals
Manganese
0.39mg · 17% DV
Copper
0.07mg · 8% DV
Selenium
4.2µg · 8% DV
Phosphorus
42mg · 6% DV
Sodium
137mg · 6% DV
Potassium ⭐
59mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 81 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.
Rye oat bread is a hearty loaf made with rye and oats, either as flour or whole grains. It is common in parts of Northern and Central Europe, where rye has long been used for everyday bread. The crumb is usually dense and slightly coarse, with a deep, earthy tang from the rye and a mellow, nutty note from the oats; oat flakes may add a toasty crunch on the crust.
Serve it sliced for breakfast or lunch, with cheese, eggs, soup or a simple spread. Its fibre and complex carbohydrates make it a more sustaining choice than a light, refined loaf; it provides 6.2 g of fibre per 100 g. Toasting brings out its flavour, while fresh vegetables or a modest topping keep the meal balanced.
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 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.
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
0.18g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.