Calories in rye bread

Commercially prepared. 259 kcal (1,084 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Rye bread has 259 kcal (1084 kJ) per 100 g for a typical commercial loaf, similar to other breads. Most of its energy comes from starch, with about 8.5 g of protein and little fat. Where it differs is fibre: about 5.8 g per 100 g, roughly double that of white bread, and it supplies useful selenium, thiamin and folate.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A regular slice (32 g) has about 83 kcal (347 kJ), and a thin slice (25 g) about 65 kcal (271 kJ).
• Rye bread is not lower in calories than other loaves: white bread has about 266 kcal per 100 g and whole-wheat about 252. The fibre is the meaningful difference.
• Many supermarket rye loaves blend rye with wheat flour. Dense dark rye and pumpernickel (about 250 kcal and 6.5 g of fibre per 100 g) tend to be more rye-heavy.
• Rye contains gluten, though less than wheat, so it is not suitable for a gluten-free diet. A regular slice also contains about 190 mg of sodium.

Converting these figures

One 1 regular slice of rye bread is 83 kcal, which is 347 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 92 g of rye bread to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.