Rye bread: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Rye bread: 259 kcal, 8.5 g protein, 3.3 g fat and 48.3 g carbohydrate per 100 g. A typical portion is 1 slice (30 g): about 78 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in selenium · 56%
- High in manganese · 40%
- High in vitamin B1 (thiamine) · 38%
- High in vitamin B2 (riboflavin) · 28%
- High in folate · 28%
- High in sodium · 26%
- High in vitamin B3 (niacin) · 25%
- High in iron · 22%
| Nutrition | per 100 g | % daily value | portion (30 g) | % daily value |
|---|---|---|---|---|
| Calories | 259 kcal | 13% | 78 kcal | 4% |
| Protein | 8.5 g | 17% | 2.55 g | 5% |
| Fat | 3.3 g | — | 0.99 g | — |
| Carbohydrate | 48.3 g | — | 14.5 g | — |
| Fibre | 5.8 g | 18% | 1.74 g | 6% |
| Sugar(limit) | 3.85 g | 4% | 1.16 g | 1% |
| Saturated fat(limit) | 0.63 g | 3% | 0.19 g | 1% |
| Sodium(limit) | 603 mg | 26% | 181 mg | 8% |
| Selenium | 30.9 µg | 56% | 9.27 µg | 17% |
| Manganese | 0.82 mg | 40% | 0.25 mg | 12% |
| Vitamin B1 (thiamine) | 0.43 mg | 38% | 0.13 mg | 11% |
| Vitamin B2 (riboflavin) | 0.34 mg | 28% | 0.1 mg | 8% |
| Folate | 110 µg | 28% | 33 µg | 8% |
| Vitamin B3 (niacin) | 3.81 mg | 25% | 1.14 mg | 8% |
| Iron | 2.83 mg | 22% | 0.85 mg | 7% |
| Copper | 0.19 mg | 21% | 0.06 mg | 6% |
| Phosphorus | 125 mg | 18% | 37.5 mg | 5% |
| Zinc | 1.14 mg | 12% | 0.34 mg | 4% |
Typical portion: 1 slice, 30 g, about 78 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: black bread, rye loaf.
About this food: Rye bread
The USDA entry is a plain rye bread, usually a blend of rye and wheat flour, with 259 kcal per 100 g. That is close to white bread, but with 5.8 g of fiber, which is much more than white bread has. Ukrainian black bread varies more than this entry suggests: Darnytskyi and Borodinsky-style loaves are denser, and some are sweetened with molasses and flavoured with coriander.
A slice of 30 g carries 78 kcal and 2.6 g of protein. Rye loaves are dense, so a slice of the same thickness weighs more than white sandwich bread, and a typical thin Ukrainian slice may be 25 to 40 g. Weigh a few of your own.
Rye is usually eaten with salo, herring, beetroot salad, soup or sprats, and each topping needs its own line in the log. Check the label too: some dark loaves are mostly wheat flour coloured with malt or caramel, so a short ingredient list that starts with rye flour is the better sign.
Sourdough rye keeps well for three to five days wrapped in a cloth and slices thinner and cleaner on the second day. If the loaf is large, freeze the slices and toast them from frozen.
What it is high and low in
Rye bread is high in selenium (56%), manganese (40%), vitamin B1 (thiamine) (38%), vitamin B2 (riboflavin) (28%), folate (28%), vitamin B3 (niacin) (25%), iron (22%) and copper (21%) per 100 g (share of the daily reference in brackets). It is a good source of fibre (18%), phosphorus (18%), protein (17%) and zinc (12%).
It is also high in nutrients with a daily limit: sodium (26%) (share of the daily limit). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared rye bread with the five foods in our table that are closest in composition (Pita bread, Dry buckwheat groats, Dry millet, Dry pearl barley and White wheat flour), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 1st of 6; Fibre (1 = most): 4th of 6; Carbohydrate (1 = fewest): 1st of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Rye bread | 259 | 8.5 | 3.3 | 48.3 | 5.8 |
| Pita bread | 275 | 9.1 | 1.2 | 55.7 | 2.2 |
| Dry buckwheat groats | 346 | 11.7 | 2.7 | 75 | 10.3 |
| Dry millet | 378 | 11 | 4.2 | 72.9 | 8.5 |
| Dry pearl barley | 352 | 9.9 | 1.2 | 77.7 | 15.6 |
| White wheat flour | 364 | 10.3 | 1 | 76.3 | 2.7 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food at a different fat level has different numbers; the difference is almost all fat. Rye bread: 259 kcal and 8.5 g protein per 100 g; White bread: 266 kcal and 8.9 g protein per 100 g; Whole-wheat bread: 252 kcal and 12.5 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 172684: "Bread, rye"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of rye bread?
259 kcal per 100 g, with 8.5 g protein, 3.3 g fat and 48.3 g carbohydrate. A typical portion (1 slice, 30 g) has about 78 kcal.
How much protein is in rye bread?
100 g has 8.5 g of protein, which is 17% of a 50 g daily reference, and a typical portion (30 g) has 2.6 g. Protein supplies 13% of its calories.
Which vitamins and minerals does rye bread contain?
The most per 100 g, as a share of the daily reference: selenium 30.9 µg (56%); manganese 0.82 mg (40%); vitamin B1 (thiamine) 0.43 mg (38%); vitamin B2 (riboflavin) 0.34 mg (28%). Every other tracked vitamin or mineral is under 10% or has no USDA value.