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Rye sandwich bread Calories
Rye sandwich bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Rye sandwich bread (35 g) has 88 calories. That works out to 250 calories per 100 g. It contains 16.5 g of carbs, 3 g of protein, 1 g of fat and 1.9 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Rye sandwich bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
88
KCAL / 35G
Carbs
16.5g
· 6% DV
Protein
3g
· 6% DV
Fat
1g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 14% · Fat 10%
Rye sandwich bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 1.9 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 Rye sandwich bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 88 kcal |
| 1 slice (thin) | 25 g | 63 kcal |
| 1 slice (thick) | 50 g | 125 kcal |
| 2 slice (medium) | 70 g | 175 kcal |
| 1 serving (double) | 70 g | 175 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (large) | 100 g | 250 kcal |
| 1 piece (whole) | 400 g | 1000 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Rye sandwich bread
Is rye sandwich bread healthier than white bread?
It can be a more filling choice because rye flour often contributes more fiber than refined white flour. But rye sandwich bread is not automatically healthier: some loaves contain plenty of wheat flour, so the recipe and how much whole grain it uses matter.
Is rye sandwich bread good for weight loss?
Rye sandwich bread does not cause weight loss on its own, but its dense texture and fiber may help you feel satisfied. Pairing a slice with protein-rich toppings can make a more filling meal than eating it with a sweet spread alone.
Does rye sandwich bread raise blood sugar?
Yes, rye sandwich bread contains carbohydrates and can raise blood sugar. Rye-based breads may produce a slower rise than bread made with refined wheat flour, but the effect varies with the recipe and portion. Its rye name alone does not guarantee a particular response.
What is the difference between rye sandwich bread and pumpernickel?
Rye sandwich bread is a broad category, while traditional pumpernickel is a distinct, very dark rye bread often baked slowly for a long time. Recipes differ, but pumpernickel usually has a deeper, sweeter flavor and denser crumb than ordinary sandwich-style rye.
Why is rye sandwich bread so dense?
Rye flour does not form the same strong, stretchy gluten network as wheat flour, so a loaf made with a lot of rye may rise less and feel compact. Some sandwich loaves blend rye with wheat flour to make the slices lighter.
How should you store rye sandwich bread?
Keep rye sandwich bread sealed in a bread box or airtight bag in a cool, dry place so it does not dry out. Refrigeration can make bread stale sooner; if you will not use the loaf soon, freezing it is a better option.
Can you freeze rye sandwich bread?
Yes. Freeze the slices in an airtight bag, separating them with baking paper if you want to take out only a few at a time. You can toast frozen slices directly, or thaw them at room temperature while still covered.
Is rye sandwich bread sourdough?
Not necessarily. Some rye sandwich breads are made with a sourdough starter, while others use commercial yeast. A tangy flavor can be a clue to fermentation, but it does not prove the loaf is sourdough; the recipe or product description will say.
What toppings go well on rye sandwich bread?
Rye sandwich bread pairs especially well with sharp cheese, smoked fish, egg, avocado, mustard, and pickles. Its robust flavor stands up to savory toppings; if you use juicy tomato or cucumber, add it just before eating to keep the bread from getting soggy.
Can you make French toast with rye sandwich bread?
Yes. Dip the slices briefly in an egg-and-milk mixture, then cook them in a lightly greased pan. Rye sandwich bread has a hearty flavor that works with cinnamon and fruit, and its compact crumb can hold the mixture well without soaking for too long.
Rye sandwich 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
Selenium
4.55µg · 8% DV
Sodium
168mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
59mg · 2% DV
Rye sandwich bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye sandwich bread
To burn the 88 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 Rye sandwich bread?
Rye sandwich bread is a sliced loaf made with rye flour, with a close crumb and a deeper, earthier flavour than many wheat loaves. Rye breads have long been part of northern and central European food traditions; the sandwich-style loaf is shaped for easy slicing and everyday use. Recipes vary, and some blend rye with other flours.
Its hearty, slightly tangy taste works well toasted or as the base for open-faced sandwiches. In rye-loving regions it is often paired with cheese, smoked fish or cold cuts; elsewhere, it makes a distinctive lunch sandwich with vegetables and a spread. Rye bread provides fibre—this one has 5.5 g per 100 g—so it can make a satisfying choice. Add fresh vegetables and keep rich spreads modest for a lighter filling.
How Nutritious Is Rye sandwich 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 Rye sandwich 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 sandwich bread Contain Allergens?
Contains these allergens:
Which Diets Is Rye sandwich 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 sandwich bread Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.