Rye Bread Nutrition Benefits and Facts

Nutritional summary

Rye bread consumption is consistently linked to improved glycaemic control (the body's ability to manage blood sugar levels), a finding supported by a meta-analysis of clinical trials .
Whole grain rye bread increases feelings of fullness and satiety compared to refined grain alternatives, which may help manage appetite .
Because rye bread is often consumed as a whole grain, it is frequently included in dietary patterns associated with a lower risk of certain chronic diseases, though researchers note that the specific benefits can vary depending on whether the bread is whole grain or refined .
Early research from a large cohort study suggests that high intake of rye bread during adolescence may be associated with a reduced risk of advanced prostate cancer later in life .

Interesting fact

In medieval Europe, rye was often considered a weed in wheat fields before its cold-hardiness made it the dominant grain for bread in colder climates.

Standout nutrients

SUPER

SOURCE

Dietary fibre

ELITE

SOURCE

Folate

ELITE

SOURCE

Manganese

ACE

SOURCE

Iodine

215

kcal per 100g

Protein6.74g

Fat1.72g

Carbs38.5g

Fiber8.42g

Sugar2.84g

Fat breakdown

Polyunsat0.65g

Monounsat0.49g

Saturated0.28g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Rye is a hardy crop that requires fewer pesticides and less water than wheat.

Confidencemedium

Storage

Airtight Container

3–5 days

Store in a cool, dry place to prevent mold.

Freeze

3–6 months

Pre-slicing before freezing is recommended.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

2 contributing source foods

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effect of rye consumption on markers of glycemic control: evidence on the “rye factor”: a systematic review and meta-analysis of randomized controlled trials - PMC

[1]pmc.ncbi.nlm.nih.gov

Bread Consumption and Cancer Risk: Systematic Review and Meta ...

[2]pmc.ncbi.nlm.nih.gov

Rye Bread Consumption in Early Life and Reduced Risk of Advanced Prostate Cancer - PMC

[5]pmc.ncbi.nlm.nih.gov

Effects of Whole Grain Intake, Compared with Refined ... - PMC - NIH

[7]pmc.ncbi.nlm.nih.gov

[Table, ].

[10]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Table 1, Dietary patterns examined by index or score analysis

[11]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

39.6

Version

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