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Whole wheat rye bread Calories
Whole grain, high fiber, low fat, complex carbs
CALORIES
GI
POTASSIUM
FIBER
Whole wheat rye bread Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
41g
· 74%
Protein
8.5g
· 15%
Fat
2.5g
· 11%
Fiber
7.2g
Whole wheat rye bread Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
3.2mg · 20% DV
B6
0.19mg · 11% DV
B2
0.13mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
19µg · 35% DV
Sodium
390mg · 17% DV
Phosphorus
110mg · 16% DV
Whole wheat rye bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat 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 Whole wheat rye bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat rye bread Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
Foods Similar to Whole wheat rye bread
Whole wheat rye bread — Frequently Asked Questions
Why is whole wheat rye bread often dense and slightly moist?
Rye behaves differently from wheat in dough, producing less elastic dough and a tighter, moister crumb. This texture is normal and can also help the bread stay soft for longer.
What is the best way to store whole wheat rye bread?
Keep it at room temperature away from sunlight, ideally in a bread box or paper bag. If you will not finish it within a few days, slice and freeze it.
Can whole wheat rye bread be frozen?
Yes. Freeze it in slices so you can take out only what you need, then toast slices from frozen or thaw them at room temperature.
Is whole wheat rye bread good for toast?
Yes, its firm texture holds up particularly well when toasted. Use medium heat and allow a little extra time so the centre warms without over-browning the surface.
What foods pair well with whole wheat rye bread?
It works well with eggs, soft cheeses, avocado, hummus, fish and soups. Adding a protein or unsaturated-fat food can make the meal more satisfying and balanced.
Is whole wheat rye bread more filling than white bread?
It is often more satisfying because its whole-grain structure and fibre can support fullness for longer. Portion size and the foods eaten with it still make a difference.
Is whole wheat rye bread better before or after exercise?
It can be useful 1–3 hours before training with an easy-to-digest protein food for a balanced pre-workout meal. After exercise, it can provide carbohydrate alongside a protein-rich meal or snack.
Does rye bread improve digestion for everyone?
No. Its fibre may support regular bowel habits, but people who are not used to higher-fibre foods may experience gas or bloating at first. Increase intake gradually if you are sensitive.
Is whole wheat rye bread safe for people with coeliac disease?
No. Both rye and wheat contain gluten, so this bread is not suitable for people with coeliac disease or other medically diagnosed gluten-related disorders.
Does a slightly sour taste mean rye bread has spoiled?
Not necessarily; a mild tang is typical of many rye and sourdough breads. Discard it if there is mould, an unusual odour, stickiness or a clearly off taste.
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Nutrition data compiled from USDA FoodData Central and scientific sources.