Toasted Rye Bread
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 15.05 g | 5% |
| Net Carbohydrates | 13.24 g | 5% |
| Sugars | 1.2 g | 3% |
| Added Sugars | No data | - |
| Dietary Fiber | 1.81 g | 6% |
| Protein | 2.66 g | 5% |
| Total Fat | 1.02 g | 1% |
| Saturated Fat | 0.2 g | 1% |
| Monounsaturated Fat | 0.41 g | - |
| Polyunsaturated Fat | 0.25 g | - |
| Trans Fat | No data | - |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0.11 mcg | 0% |
| Vitamin C | 0.06 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 188.24 mg | 8% |
| Potassium | 51.88 mg | 1% |
| Calcium | 22.68 mg | 2% |
| Magnesium | 12.19 mg | 3% |
| Iron | 0.88 mg | 5% |
| Zinc | 0.35 mg | 3% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
0.1%
Vitamin D
0%
Vitamin E
0.7%
Vitamin K
0.3%
Vitamin B1
9%
Vitamin B2
7%
Vitamin B3
7%
Vitamin B5
2%
Vitamin B6
1%
Vitamin B7
-
Vitamin B9
10%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
2%
Iron
5%
Magnesium
3%
Phosphorus
3%
Potassium
1%
Sodium
8%
Zinc
3%
Copper
6%
Manganese
11%
Selenium
18%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
6%
Isoleucine
7%
Valine
7%
Lysine
3%
Tryptophan
9%
Threonine
6%
Phenylalanine
11%
Methionine
7%
Histidine
6%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 81 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
12 min
Jogging
11 min
Cycling
11 min
Walking
19 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Rye bread consumption demonstrates beneficial effects on metabolic health, significantly reducing insulin response, specifically postprandial insulin area under the curve, and leading to greater reductions in body weight and body fat when compared to refined wheat, as observed in randomized controlled trials of adults with overweight or obesity. Furthermore, rye sourdough, a common component of rye bread, is rich in lactic acid bacteria, and its bioactive compounds are processed by gut microbes, contributing to antioxidant properties.
1. Rye Is Healthy, Thanks to an Interplay of Microbes
Source: ScienceDaily, 2026
Summary: Rye sourdough, commonly used in baking rye bread, is notably rich in lactic acid bacteria, and its bioactive compounds are processed by gut microbes, contributing to their antioxidant properties.
Read More: https://www.sciencedaily.com/releases/2019/08/190805112156.htm
2. Effect of Rye Consumption on Markers of Glycemic Control: Evidence on the “Rye Factor”: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Source: SpringerLink
Summary: Rye consumption significantly reduces the area under the curve (AUC) for insulin, without broadly impacting glucose markers.
Read More: https://link.springer.com/article/10.1186/s12986-025-00901-8
3. A Hypocaloric Diet Rich in High Fiber Rye Foods Causes Greater Reduction in Body Weight and Body Fat Than a Diet Rich in Refined Wheat: A Parallel Randomized Controlled Trial in Adults With Overweight and Obesity (the Ryeweight Study).
Source: PubMed
Summary: Rye consumption led to a greater reduction in body weight and body fat compared to refined wheat in adults classified as overweight or obese.
Read More: https://pubmed.ncbi.nlm.nih.gov/34620312/
