Grains & Starches
Rye bread nutrition facts
A 1 undetermined slice, snack-size (7 g) serving of rye bread provides 18 calories, 1 g protein, 3 g carbohydrate, and 0 g fat — about 13% of its calories from protein, 75% from carbohydrate, and 12% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined slice, snack-size (7 g) | Per 100 g |
|---|---|---|
| Calories | 18 | 259 |
| Protein | 1 g | 9 g |
| Total carbohydrate | 3 g | 48 g |
| Total fat | 0 g | 3 g |
Vitamins & minerals
Per serving (7 g)
- Vitamin C
- 0.03 mg
- Vitamin E
- 0.02 mg
- Vitamin K
- 0.08 mcg
- Thiamin (B1)
- 0.03 mg
- Riboflavin (B2)
- 0.02 mg
- Niacin (B3)
- 0.27 mg
- Vitamin B6
- 0.01 mg
- Folate (DFE)
- 7.70 mcg
- Magnesium
- 2.80 mg
- Phosphorus
- 8.75 mg
- Zinc
- 0.08 mg
- Copper
- 0.01 mg
- Manganese
- 0.06 mg
- Selenium
- 2.16 mcg
Photo by Polina Tankilevitch on Pexels
Selecting, storing & prepping rye bread
- Selecting
- Darker rye bread (like pumpernickel) is made with a higher proportion of whole rye flour and less wheat flour, giving it a denser texture and more pronounced flavor than lighter rye breads.
- Storing
- Rye bread keeps 3-5 days at room temperature in a sealed bag, or up to 3 months frozen; its denser crumb tends to stay fresh a bit longer than white bread.
- Prepping
- Toasting rye bread lightly brings out its characteristic tangy flavor and firms up its denser crumb, making it easier to slice thinly for sandwiches.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined slice, snack-size (7 g), rye bread provides 1 g protein, 3 g carbohydrate, and 0 g fat, with no single vitamin or mineral reaching 10% of the Daily Value.
% of the FDA Daily Value per 1 undetermined slice, snack-size (7 g) serving.
Key metrics
Nutrient density
Per 100 kcal, rye bread delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 84% of foods · 89% of grains & starches
- More iron than 84% of foods · 72% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to rye bread by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like rye bread are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in rye bread?
- A 1 undetermined slice, snack-size (7 g) serving of rye bread has about 18 calories. Per 100 g, it has 259 calories — a high calorie density.
- How much protein is in rye bread?
- Rye bread provides about 1 g of protein per 1 undetermined slice, snack-size (7 g) serving.
- What are the macros in rye bread?
- Per serving, rye bread has roughly 1 g protein, 3 g carbohydrate, and 0 g fat. By calories, that is 13% protein, 75% carbohydrate, and 12% fat.
- Is rye bread high in protein?
- Rye bread has a protein density of about 3.3 g per 100 kcal, and 13% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in rye bread?
- Rye bread contains small amounts of several vitamins and minerals; see the full label above for the complete micronutrient breakdown.
- What is the nutritional value of rye bread?
- Per 1 undetermined slice, snack-size (7 g), rye bread has 18 calories, 1 g protein, 3 g carbohydrate, and 0 g fat. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 172684 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Rye bread Nutrition Facts.” https://nutrifactshub.com/foods/rye-bread