How Many Calories in Rye Bread? Nutrition Facts & Macros
One slice of rye bread (32 g) has 83 calories
Protein 2.7g · Carbs 15.5g · Fat 1.1g
Rye bread is a staple across Northern and Central Europe — from Danish rugbrød to German Roggenbrot to Finnish ruisleipä. It has a distinctive, slightly sour flavor from rye flour and is denser than most wheat breads. Here are the complete nutrition facts and macros for rye bread, based on USDA data. Rye bread contains about 37% water.
1084 kJ · per 100g · Water: 37.3 g
Calorie Calculator: Rye Bread
32 g Rye Bread contains 83 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 regular slice (32 g) | 83 kcal | 2.7g | 15.5g | 1.1g |
| 1 thin slice (25 g) | 65 kcal | 2.1g | 12.1g | 0.8g |
| 1 snack slice (7 g) | 18 kcal | 0.6g | 3.4g | 0.2g |
| 100 grams | 259 kcal | 8.5g | 48.3g | 3.3g |
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Rye Bread — Nutrition Facts
| Rye Bread | per 100g |
|---|---|
| Calories | 259 kcal |
| Protein | 8.5 g |
| Fat | 3.3 g |
| Carbs | 48.3 g |
| Fiber | 5.8 g |
| Sugar | 3.85 g |
| Sodium | 603 mg |
| Potassium | 166 mg |
| Magnesium | 40 mg |
| Phosphorus | 125 mg |
| Vitamin C | 0.4 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 37.3 g |
Source: USDA FoodData Central (FDC ID: 172684) · Data verified April 2026
Variations
Regular rye bread
259 kcal per 100 g — standard rye bread made from a mix of rye and wheat flours. 5.8 g fiber, 8.5 g protein per 100 g. Characteristic slightly sour flavor. The most common type in supermarkets.
Dark rye / Pumpernickel
250 kcal per 100 g — made from coarsely ground whole rye grain, baked slowly at low temperature (up to 24 hours). Denser, darker, and sweeter than regular rye. Higher fiber content. A German specialty, also popular in the Netherlands and Scandinavia.
Light rye bread
260 kcal per 100 g — made with a lower proportion of rye flour and more wheat flour. Lighter color, softer texture, and milder flavor than regular rye. Slightly less fiber. A good entry point for those new to rye bread.
Toasted rye bread
284 kcal per 100 g — toasting evaporates water, concentrating calories per gram. The macros per slice remain the same since the slice weighs less after toasting (about 27 g instead of 32 g). Slightly crunchier texture and more pronounced flavor.
Dietary Perspectives
For Weight Loss
At 259 kcal per 100 g, rye bread is moderately calorie-dense. It provides 8.5 g of protein and 5.8 g of fiber per 100 g — the fiber content is a key advantage, as it promotes longer-lasting satiety compared to white bread. One slice (~32 g, ~83 kcal) is a reasonable serving. Sugar content is low at 3.85 g per 100 g. Rye bread is a traditional Nordic staple with a lower glycemic index than white bread, making it a better choice for blood sugar control during weight loss.
For Keto
Not compatible with a ketogenic diet. Rye bread contains 42.5 g of net carbs per 100 g (48.3 g total carbohydrates minus 5.8 g fiber). One slice (~32 g) has approximately 13.6 g of net carbs — over two-thirds of a strict 20 g daily keto limit from a single slice. Despite being higher in fiber than white bread, no standard rye bread is keto-friendly.
Frequently Asked Questions
How many calories are in rye bread?
One slice of rye bread (32 g) contains approximately 83 calories. Per 100 g, rye bread has 259 calories. Two slices (for a sandwich) have about 166 calories before any toppings. Rye bread is similar in calories to whole wheat bread (252 kcal/100 g) but has a different nutritional profile with more fiber per serving.
How much fiber is in rye bread?
Rye bread contains 5.8 g of fiber per 100 g — significantly more than white bread (2.4 g) and close to whole wheat bread (6.0 g). One slice (32 g) provides about 1.9 g of fiber. The fiber in rye is predominantly arabinoxylan, which supports gut health and helps maintain stable blood sugar levels.
Rye bread vs white bread — what is the difference?
Rye bread: 259 kcal per 100 g, 5.8 g fiber, 8.5 g protein. White bread: 265 kcal per 100 g, 2.4 g fiber, 9 g protein. Rye has 2.4 times more fiber, a lower glycemic index, and a denser texture. White bread is softer but nutritionally inferior. Rye bread keeps you fuller longer due to its higher fiber content.
Is rye bread good for weight loss?
Rye bread can be a good choice for weight loss. At 83 kcal per slice (32 g), it is moderate in calories. The high fiber content (5.8 g/100 g) promotes satiety — studies show rye bread keeps you fuller longer than wheat bread. Stick to 1-2 slices and pair with protein-rich toppings for the best results.
How many carbs are in rye bread?
Per 100 g, rye bread contains 48.3 g of carbohydrates, of which 3.85 g is sugar and 5.8 g is fiber. One slice (32 g) has about 15.5 g of carbs. Rye bread has a lower glycemic index than white bread, meaning it causes a slower rise in blood sugar despite similar carb content.
Is rye bread gluten-free?
No — rye bread contains gluten. Rye grain naturally contains secalin, a type of gluten protein. People with celiac disease or gluten sensitivity must avoid rye bread. While rye has less gluten than wheat, it is not safe for a gluten-free diet. Gluten-free bread alternatives are available but have different nutritional profiles.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rye Bread | 259 | 8.5g | 48.3g | 3.3g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Roti (Chapati) | 297 | 11.25g | 46.36g | 7.45g |
| Bagel (Plain) | 264 | 10.56g | 52.38g | 1.32g |
per 100g
Per 100 g, rye bread has 259 kcal with 8.5 g protein and 5.8 g fiber — similar to whole wheat bread (252 kcal) but with a lower glycemic index. One slice (83 kcal) is a moderate-calorie base, especially popular as a traditional staple in Nordic and Central European diets.
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