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Unsalted rye bread Calories
Unsalted rye-based bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Unsalted rye bread (64 g) has 166 calories. That works out to 259 calories per 100 g. It contains 30.9 g of carbs, 5.4 g of protein, 2.1 g of fat and 3.7 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Unsalted rye bread Nutrition Facts
Selected: 2 slice (medium) · 64 g
166
KCAL / 64G
Carbs
30.9g
· 11% DV
Protein
5.4g
· 11% DV
Fat
2.1g
· 3% DV
Fiber
3.7g
· 13% 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%
Unsalted rye bread nutrition facts table · 2 slice (medium) (64 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 30.9 g | 11% |
| Fiber | 3.7 g | 13% |
| Protein | 5.4 g | 11% |
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 Unsalted rye bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 32 g | 83 kcal |
| 1 slice (thin) | 24 g | 62 kcal |
| 1 slice (thick) | 45 g | 117 kcal |
| 1 piece (small) | 50 g | 130 kcal |
| 2 slice (medium) | 64 g | 166 kcal |
| 3 slice (triple) | 96 g | 249 kcal |
| 100 g | 100 g | 259 kcal |
| 1 piece (medium) | 100 g | 259 kcal |
| 1 serving (large) | 120 g | 311 kcal |
Calculated from 259 calories per 100 g.
Frequently Asked Questions About Unsalted rye bread
Is unsalted rye bread a good choice for high blood pressure?
It can be, if the recipe contains no added salt: choosing it over salted bread may help lower your sodium intake. It does not treat high blood pressure, and other ingredients can still contribute sodium, so check the product details.
Why is unsalted rye bread so dense?
Unsalted rye bread is often dense because rye flour forms a less elastic dough than wheat flour, and omitting salt can also affect dough structure. A sourdough starter, the flour blend, and how the loaf is proved all influence its final texture.
Does unsalted rye bread taste bland?
It can taste milder than salted rye bread because salt enhances flavour. Rye itself still has a distinctive earthy, sometimes slightly sour taste; toasted slices and flavourful toppings such as egg or avocado can make it more appealing.
Can you make unsalted rye bread at home?
Yes. Mix rye flour with water and yeast or a sourdough starter, then bake the loaf without adding salt. Rye dough is usually stickier and less stretchy than wheat dough, so it may be easier to shape in a tin.
How should you store unsalted rye bread?
Keep unsalted rye bread in a bread box or a closed bag in a cool, dry place to slow it from drying out. Avoid storing it somewhere damp, and freeze slices you will not use soon to help prevent mould and waste.
Can unsalted rye bread be frozen?
Yes, unsalted rye bread freezes well. Slice it before freezing and seal the slices in a freezer-safe bag; you can toast a slice straight from frozen or let it thaw at room temperature when you are ready to eat it.
What toppings go well with unsalted rye bread?
Unsalted rye bread pairs well with egg, avocado, smoked fish, or a savoury spread. Its mild, earthy flavour also works with cheese, but choose a less salty topping if you are trying to keep the whole meal low in sodium.
Is unsalted rye bread suitable for people with diabetes?
It can fit into a meal for someone with diabetes, but unsalted rye bread still contains carbohydrates and can raise blood glucose. Its lack of added salt does not change that, so account for the bread portion alongside the other foods in the meal.
Is unsalted rye bread good for weight loss?
Unsalted rye bread does not cause weight loss on its own. Its fibre may help you feel full, making it a satisfying choice with protein-rich toppings, but portion size and the rest of the meal still matter.
Is unsalted rye bread the same as pumpernickel?
No. Pumpernickel is a particular style of rye bread, traditionally made with coarsely ground rye and baked slowly; unsalted rye bread simply describes rye bread made without added salt. A loaf could fit both descriptions, but they are not synonyms.
Unsalted rye bread Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
B3
1.73mg · 11% DV
B6
0.12mg · 7% DV
Biotin
1.92µg · 6% DV
Minerals
Manganese
0.77mg · 33% DV
Selenium
18µg · 33% DV
Phosphorus
106mg · 15% DV
Copper
0.12mg · 13% DV
Potassium ⭐
147mg · 4% DV
Sodium
12mg · 1% DV
Unsalted rye bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted rye bread
To burn the 166 calories in 2 slice (medium) (64 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 Unsalted rye bread?
Unsalted rye bread is made with rye flour and without added salt. Rye loaves are especially traditional in Northern and Eastern Europe, where they range from compact, hearty breads to lighter versions; this one has a relatively close crumb and a gently earthy, sometimes tangy flavour. With no salt to round it out, its taste is notably plain, making toppings and accompaniments stand out.
It works well at breakfast, alongside soup, or as the base for an open sandwich. Rye bread provides carbohydrates as well as fibre, with 5.8 g of fibre per 100 g. Add tomato, herbs, avocado or a well-flavoured spread for contrast, or serve it with eggs and cheese for a more substantial meal.
How Nutritious Is Unsalted rye 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 Unsalted rye 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 Unsalted rye bread Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted rye 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
Unsalted rye bread Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.