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A fiber-rich bread made with whole rye and zucchini.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Whole-rye zucchini bread (40 g) has 93 calories. That works out to 233 calories per 100 g. It contains 15 g of carbs, 3 g of protein, 2.3 g of fat and 2.7 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 40 g
93
KCAL / 40G
Carbs
15g
· 5% DV
Protein
3g
· 6% DV
Fat
2.3g
· 3% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 13% · Fat 22%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 2.7 g | 10% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 93 kcal |
| 1 slice (thin) | 25 g | 58 kcal |
| 1 piece (medium) | 45 g | 105 kcal |
| 1 slice (thick) | 55 g | 128 kcal |
| 1 serving (small) | 60 g | 140 kcal |
| 2 slice (double) | 80 g | 186 kcal |
| 100 g | 100 g | 233 kcal |
| 1 serving (medium) | 100 g | 233 kcal |
| 1 serving (large) | 140 g | 326 kcal |
Calculated from 233 calories per 100 g.
Whole-rye zucchini bread is usually savory when made as a loaf of bread, though sweet versions also exist. Rye’s earthy flavor pairs well with salt, herbs, and cheese; sugar and warm spices make it more like a sweet zucchini loaf.
Whole-rye zucchini bread is made by folding grated zucchini into a rye-based bread dough. The zucchini adds moisture, so add liquid cautiously and adjust the flour if the dough feels unusually wet; recipes may use yeast or a quick-bread method.
Yes, lightly squeeze grated zucchini before adding it to whole-rye zucchini bread. Removing excess water helps prevent a gummy loaf, but do not wring it completely dry—the remaining moisture helps keep the bread tender.
Whole-rye zucchini bread is naturally denser than a typical wheat loaf because rye dough develops less elastic structure. Excess moisture from the zucchini can make it heavier still, so drain the zucchini lightly and give yeast dough enough time to rise.
Cool whole-rye zucchini bread completely, then keep it in an airtight container in a cool, dry place. Its zucchini makes the crumb moist, so avoid leaving slices exposed; discard the loaf if you see any mold.
Yes, whole-rye zucchini bread freezes well. Let the loaf cool, slice it, and seal the slices in a freezer-safe bag so you can thaw only what you need. Toasting a thawed slice helps refresh its texture.
Whole-rye zucchini bread pairs well with soft cheese, eggs, soup, or a savory spread. For a simple snack, toast a slice and add cheese or hummus; the mild zucchini works with both fresh and savory toppings.
Yes, you can toast whole-rye zucchini bread. Toast it gently until the edges crisp, since the zucchini-rich center holds more moisture than plain rye bread. It also works well warmed in a skillet.
Whole-rye zucchini bread can stay gummy if the zucchini is too wet or the loaf is cut before it has cooled. Lightly drain the grated zucchini and let the bread cool fully so steam can escape and the crumb can set.
Not always; whole-rye zucchini bread can be made as either a yeast loaf or a quick bread leavened with baking powder or baking soda. Follow the recipe’s method rather than swapping leaveners, because the dough and resting time differ.
Vitamins
B1
0.08mg · 7% DV
B3
0.88mg · 6% DV
Folate
22µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.48mg · 21% DV
Selenium
10µg · 18% DV
Phosphorus
72mg · 10% DV
Copper
0.08mg · 9% DV
Sodium
168mg · 7% DV
Potassium ⭐
96mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 93 calories in 1 slice (medium) (40 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.
Whole-rye zucchini bread is a loaf made with whole rye flour and grated zucchini mixed into the dough. The zucchini helps keep the crumb moist, while rye brings a hearty texture and a pleasantly earthy, faintly tangy flavour. Unlike many sweet quick breads called zucchini bread, this version is a savoury-style loaf.
It works well toasted at breakfast or alongside soup, salads and simple meals; add cheese, eggs or hummus for a more filling slice. With 6.67 g of fibre per 100 g, it is a fibre-rich choice, though its dense rye texture may feel more substantial than a soft white loaf. For a lighter topping, try fresh tomato or cucumber rather than a thick spread.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 2
Minimally 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.
Contains these allergens:
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
SATURATED
0.22g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.