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Rye Sourdough Bread Calories
Hearty, tangy bread made with rye flour and sourdough starter
CALORIES
GI
POTASSIUM
FIBER
Rye Sourdough Bread Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
44g
· 83%
Protein
6g
· 11%
Fat
1.2g
· 6%
Fiber
5g
Rye Sourdough Bread Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
1.6mg · 10% DV
B6
0.13mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Manganese
1mg · 43% DV
Sodium
400mg · 17% DV
Selenium
7µg · 13% DV
Phosphorus
85mg · 12% DV
Rye Sourdough Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rye Sourdough 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 Sourdough Bread Contain Allergens?
Contains these allergens:
Which Diets Is Rye Sourdough 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 Sourdough Bread Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Rye Sourdough Bread
Rye Sourdough Bread — Frequently Asked Questions
Why does rye sourdough bread taste more tangy than regular white bread?
Natural acids formed during sourdough fermentation create its characteristic tangy, complex flavour. Rye also adds an earthy, slightly malty taste.
Is rye sourdough bread more filling than white bread?
Its denser texture and fibre content may help it feel more satisfying than many white breads. Pairing it with protein-rich foods such as eggs, cheese, yoghurt, or hummus can make a meal more sustaining.
Can I eat rye sourdough bread before a workout?
It can work as part of a pre-workout meal 1–3 hours before exercise, especially with an easily digested protein topping or fruit. If you have a sensitive stomach, avoid a large high-fibre serving immediately before intense training.
Does eating rye sourdough bread at night cause weight gain?
Eating bread at night does not by itself cause weight gain; overall food intake and portion size matter more. If you eat it in the evening, include it in a balanced meal or snack that suits your hunger.
Does sourdough fermentation make rye bread gluten-free?
No. Fermentation can change some components of the dough, but rye still contains gluten. It is not safe for people with coeliac disease or a rye or wheat allergy.
What is the best way to store rye sourdough bread?
Once fully cooled, keep it in a paper bag or bread bag in a cool, dry place to preserve the crust. Plastic can make the crust soft, and bread should be used promptly in warm conditions to limit mould growth.
Can rye sourdough bread be frozen?
Yes. Freeze it sliced in an airtight bag or container so you can take out only what you need. Slices can be thawed at room temperature or warmed directly in a toaster.
Why is rye sourdough bread often dense and moist?
Rye flour forms a different and less elastic dough structure than wheat flour. As a result, rye breads are commonly more compact, moist, and close-textured.
What foods go well with rye sourdough bread?
Eggs, cottage cheese, avocado, olive oil, hummus, and smoked fish complement rye's robust flavour. Adding protein and unsaturated fats also helps create a more balanced meal.
Should people with sensitive digestion be careful with rye sourdough bread?
Yes. Rye contains fermentable carbohydrates that may trigger bloating or gas in some people; sourdough fermentation may reduce some of them, but tolerance varies. People with irritable bowel syndrome may wish to start with a small serving and assess symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.