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A squat, rustic loaf of dark brown bread with a dense, slightly coarse crumb and visible oat flakes scattered across its crust, shown whole beside a thick slice.
🌿High Fiber

Rye oat bread Calories

Source of fiber and complex carbs, low fat, contains magnesium and B vitamins

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

230kcal

GI

55medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

6.2g

Quick answer

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.

Rye oat bread Nutrition Facts

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%

Rye oat bread nutrition facts table · 1 slice (medium) (35 g)

NutrientAmount% DV
Calories81 kcal
Total fat1 g1%
Saturated fat0.18 g1%
Trans fat0 g
Sodium137 mg6%
Total carbohydrate14.7 g5%
Fiber2.2 g8%
Protein2.6 g5%

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 Rye oat bread?

ServingAmountCalories
1 slice (medium)35 g81 kcal
1 slice (thin)25 g58 kcal
1 slice (thick)50 g115 kcal
1 serving (medium)60 g138 kcal
2 slice (medium)70 g161 kcal
1 piece (small)80 g184 kcal
100 g100 g230 kcal
1 serving (large)100 g230 kcal
1 piece (large)120 g276 kcal

Calculated from 230 calories per 100 g.

Frequently Asked Questions About Rye oat bread

What is rye oat bread made of?

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.

Is rye oat bread sourdough?

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.

Why is rye oat bread so dense?

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.

What does rye oat bread taste like?

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.

Can I use rye oat bread instead of regular bread for sandwiches?

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.

How should I store rye oat bread to keep it fresh?

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.

Can you freeze rye oat bread?

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.

Is rye oat bread good toasted?

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.

Does rye oat bread go well with soup?

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.

How do you make rye oat bread at home?

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.

Rye oat bread Vitamins & Minerals

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

Rye oat bread Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rye oat bread

To burn the 81 calories in 1 slice (medium) (35 g):

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

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 oat bread?

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.

How Nutritious Is Rye oat bread?

Nutrient density

Medium

55/ 100

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

58/ 100

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 oat bread 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 oat bread Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Rye oat 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

Rye oat bread Fat Profile

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.