Grains and snacks
Rye bread calories and nutrition
A regular slice of rye bread (32 g) has 83 calories, with 2.7 g of protein, 15 g of carbs and 1.1 g of fat. That is 259 calories per 100 g.
Rye bread, untoasted. Data: USDA FoodData Central, “Bread, rye”.
Serving size
1 regular slice · 32 g
83 calories
- Protein
- 2.7 g13% of calories · 5% DV
- Carbs
- 15 g75% of calories · 6% DV
- Fat
- 1.1 g12% of calories · 1% DV
- Fiber
- 1.9 g
- Sugars
- 1.2 g
- Saturated fat
- 0.2 g
- Sodium
- 193 mg
Calories in rye bread by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 regular slice32 g | 83 | 2.7 g | 15 g | 1.1 g |
| 1 thin slice25 g | 65 | 2.1 g | 12 g | 0.8 g |
| 2 regular slices64 g | 166 | 5.4 g | 31 g | 2.1 g |
| 100 g100 g | 259 | 8.5 g | 48 g | 3.3 g |
Serving weights are USDA’s household measures for this food.
Rye bread nutrition facts
Per 100 g, 259 calories: 13% from protein, 75% from carbs and 12% from fat.
| Nutrient | Per 100 g | Per serving1 regular slice · 32 g | % Daily Value |
|---|---|---|---|
| Calories | 259 | 83 | – |
| Total fat | 3.3 g | 1.1 g | 1% |
| Saturated fat | 0.6 g | 0.2 g | 1% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 603 mg | 193 mg | 8% |
| Total carbohydrate | 48 g | 15 g | 6% |
| Dietary fiber | 5.8 g | 1.9 g | 7% |
| Total sugars | 3.9 g | 1.2 g | – |
| Protein | 8.5 g | 2.7 g | 5% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 73 mg | 23 mg | 2% |
| Iron | 2.8 mg | 0.9 mg | 5% |
| Potassium | 166 mg | 53 mg | 1% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.4 mg | 0.1 mg | 0% |
% Daily Value is per serving (1 regular slice), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a regular slice of rye bread (83 calories) takes about 26 minutes of walking, roughly 3,000 steps.
Related foods to explore
Rye bread questions
How much fiber is in a regular slice of rye bread?
A regular slice of rye bread (32 g) has 1.9 g of fiber, 7% of the 28 g Daily Value. That is 5.8 g per 100 g.
How many calories are in two slices of rye bread?
Two regular slices of rye bread (64 g) has 166 calories: 2.1 g fat, 31 g carbs (3.7 g of it fiber) and 5.4 g protein.
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- U.S. Department of Agriculture, FoodData Central: Bread, rye (FDC ID 172684, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated