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Rye toast bread Calories
High fiber, low fat, filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Rye toast bread (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 13.8 g of carbs, 2.6 g of protein, 0.8 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Rye toast bread Nutrition Facts
Selected: 1 slice (medium) · 30 g
75
KCAL / 30G
Carbs
13.8g
· 5% DV
Protein
2.6g
· 5% DV
Fat
0.8g
· 1% DV
Fiber
2g
· 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 toast bread nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 2 g | 7% |
| 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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How Many Calories in 1 Slice of Rye toast bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 75 kcal |
| 1 slice (thin) | 20 g | 50 kcal |
| 1 slice (thick) | 45 g | 113 kcal |
| 1 serving (medium) | 50 g | 125 kcal |
| 2 slice (medium) | 60 g | 150 kcal |
| 1 slice (double) | 60 g | 150 kcal |
| 1 piece (whole) | 80 g | 200 kcal |
| 1 slice (triple) | 90 g | 225 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (large) | 100 g | 250 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Rye toast bread
Is rye toast bread healthier than white toast bread?
Usually, rye toast bread offers more fiber and a denser texture than white toast bread, which can make it more filling. The advantage varies by recipe, since some loaves combine rye flour with refined wheat flour.
Is rye toast bread good for weight loss?
Rye toast bread can fit into a weight-loss diet, and its fiber may help you feel satisfied. It does not cause weight loss by itself; large portions or calorie-dense toppings can make a meal less suitable for your goal.
Does rye toast bread raise blood sugar?
Yes. Rye toast bread contains carbohydrates, so it raises blood sugar, though the response varies with portion size and what you eat alongside it. Pairing it with eggs, tofu, or vegetables can make a meal more balanced.
Can you freeze rye toast bread?
Yes, rye toast bread freezes well. Separate the slices with small pieces of baking paper, seal them in a freezer bag, and take out only what you need. Frozen slices can usually go straight into the toaster.
Why is rye toast bread so dense?
Rye flour does not form the same stretchy gluten network as wheat flour, so rye toast bread often rises less and has a tighter crumb. A loaf made with some wheat flour may be lighter than one made mostly with rye.
Is dark rye toast bread always whole grain?
No. The dark color of rye toast bread does not prove that it is whole grain; color can come from ingredients such as malt or molasses. Look for whole rye flour or whole-grain rye near the start of the ingredient list.
What toppings go best with rye toast bread?
Rye toast bread pairs especially well with smoked salmon, egg, avocado, and sharp or creamy cheeses. Its robust flavor also works with mustard and pickled vegetables, making it a good base for open-faced sandwiches.
Does rye toast bread taste sour?
Some rye toast bread has a mildly tangy taste, especially when made with a sourdough starter. Rye flour itself has an earthy, distinctive flavor, but not every loaf is sour; recipes and fermentation time make a difference.
How should you store rye toast bread to keep it fresh?
Keep rye toast bread sealed in its original bag or another airtight container in a cool, dry place. Avoid trapping moisture inside the bag, and discard the entire loaf if you see mold rather than cutting away one spot.
Can rye toast bread be used for sandwiches, or does it fall apart?
Yes, rye toast bread works well for sandwiches, particularly with moist or strongly flavored fillings. Its dense crumb can hold ingredients well; to prevent a slice from becoming soggy, toast it lightly before adding wet toppings.
Rye toast bread Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
0.66mg · 4% DV
B6
0.05mg · 3% DV
Folate
11.4µg · 3% DV
Minerals
Manganese
0.33mg · 14% DV
Selenium
4.2µg · 8% DV
Copper
0.05mg · 6% DV
Sodium
105mg · 5% DV
Potassium ⭐
36mg · 1% DV
Rye toast bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye toast bread
To burn the 75 calories in 1 slice (medium) (30 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 toast bread?
Rye toast bread is a sliced loaf made with rye flour, sometimes combined with wheat flour, and intended for toast or sandwiches. Rye breads have a long tradition in northern and eastern Europe, while sliced rye toast bread is a convenient everyday format.
Its crumb is usually denser than that of white sandwich bread, with an earthy, mildly tangy flavour. Toast slices for breakfast with eggs, cheese or spreads, or use them for a hearty lunch sandwich; crispbread-style toppings and open-faced sandwiches are also familiar ways to enjoy rye in parts of Europe. It is relatively high in fibre, low in fat and filling. For a lighter sandwich, pair it with plenty of vegetables and a lean filling.
How Nutritious Is Rye toast 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 toast 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 toast bread Contain Allergens?
Contains these allergens:
Which Diets Is Rye toast 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 toast bread Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.