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Wheat rye bran bread Calories
High-fiber multigrain-style bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Wheat rye bran bread (35 g) has 86 calories. That works out to 247 calories per 100 g. It contains 16.4 g of carbs, 3.3 g of protein, 1.2 g of fat and 3.2 g of fiber. Its 0.7 mg of Manganese covers 32% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Wheat rye bran bread Nutrition Facts
Selected: 1 slice (medium) · 35 g
86
KCAL / 35G
Carbs
16.4g
· 6% DV
Protein
3.3g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 15% · Fat 12%
Wheat rye bran bread nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 151 mg | 7% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 3.3 g | 7% |
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 Wheat rye bran bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 86 kcal |
| 1 slice (thin) | 25 g | 62 kcal |
| 1 slice (thick) | 50 g | 124 kcal |
| 1 piece (small) | 60 g | 148 kcal |
| 2 slice (medium) | 70 g | 173 kcal |
| 1 serving (medium) | 70 g | 173 kcal |
| 100 g | 100 g | 247 kcal |
| 1 piece (large) | 100 g | 247 kcal |
| 1 serving (large) | 140 g | 346 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Wheat rye bran bread
What is wheat rye bran bread made from?
Wheat rye bran bread is made with wheat and rye ingredients plus bran, though the exact flour proportions vary by recipe. Bran in the name does not necessarily mean that all the flour is whole grain.
Is wheat rye bran bread healthier than white bread?
It can be a more filling choice because bran adds fiber, while white bread is usually made with more refined flour. The difference depends on the recipe; pairing either bread with protein and vegetables makes a more balanced meal.
Is wheat rye bran bread the same as rye bread?
No. Wheat rye bran bread combines wheat and rye with bran, while rye bread may contain a much higher proportion of rye and may not include added bran. Their flavor, density and texture can therefore differ.
Does wheat rye bran bread help with weight loss?
Not by itself. Its fiber may help you feel full for longer, which can make portions easier to manage, but toppings and what you eat alongside the bread also affect how filling the meal is.
Can people with diabetes eat wheat rye bran bread?
Many can include it in a suitable portion, but its carbohydrates can still raise blood glucose. Eating it with protein-rich foods such as eggs or cheese may make a meal more balanced. Ask your healthcare professional if you need advice for your own treatment plan.
Can wheat rye bran bread help with constipation?
Its bran fiber can support regular bowel movements and help prevent constipation. Increase fiber gradually, since a sudden increase may cause bloating, and drink enough fluids throughout the day.
Does wheat rye bran bread taste sour or bitter?
It can taste more robust and slightly earthy than white bread because of the rye and bran. A pronounced sour taste is not guaranteed; that usually depends on the recipe and whether sourdough fermentation was used.
Can you use wheat rye bran bread for sandwiches and toast?
Yes. Its firm texture works well for sandwiches with fillings such as cheese, eggs or vegetables, and it can be toasted until crisp. Thick slices are often easier to handle with generously filled sandwiches.
How should you store or freeze wheat rye bran bread?
Keep wheat rye bran bread sealed in a cool, dry place to help it stay fresh. To store it longer, slice and freeze the loaf; you can toast individual slices straight from frozen.
Can wheat rye bran bread cause bloating?
Yes, it can cause gas or bloating for some people, especially if they are not used to eating much fiber. Try a smaller serving at first and increase it gradually rather than adding several high-fiber foods at once.
Wheat rye bran bread Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.43mg · 9% DV
B2
0.07mg · 5% DV
Biotin
1.4µg · 5% DV
Minerals
Manganese
0.74mg · 32% DV
Selenium
11µg · 20% DV
Phosphorus
77mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
151mg · 7% DV
Potassium ⭐
102mg · 3% DV
Wheat rye bran bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat rye bran bread
To burn the 86 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 Wheat rye bran bread?
Wheat rye bran bread is a sliced loaf made with wheat and rye flour and bran. Rye gives it a gently tangy, earthy flavour, while the bran makes the crumb pleasantly textured. It works well toasted at breakfast, as the base for an everyday sandwich, or alongside soup. Toppings such as eggs, cheese, tomatoes or hummus suit its robust flavour without overpowering it. Its notable nutritional feature is its fibre: there are 9.1 g per 100 g, alongside 9.4 g of protein. For a lighter meal, toast a slice and add fresh vegetables with a modest amount of cheese or another favourite topping.
How Nutritious Is Wheat rye bran 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 Wheat rye bran 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 Wheat rye bran bread Contain Allergens?
Contains these allergens:
Which Diets Is Wheat rye bran 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
Wheat rye bran bread Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.