Food · Baked Products
Rye bread nutrition facts
A typical portion of rye bread (1 slice, regular; 32 g, rye (SR Legacy)) has 80 calories and 3g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 259 calories (rye (SR Legacy)) to 285 (toasted).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Bread, rye, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.5g
- more than 49% of 8,218 USDA reference foods
- Calories per 100 g
- 259
- more than 66% of reference foods
- Sodium per 100 g
- 603mg
- more than 87% of reference foods
1 slice, regular weighs 32 g in USDA's record for Bread, rye (FDC 172684); across 2 records of rye bread USDA weighs it at 24 to 32 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 75% carbohydrate, 12% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 172684), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of rye bread USDA describes
Toasted (Survey) has the most calories per 100 g (285); the fewest: Rye (SR Legacy) (259)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Bread, rye (SR Legacy) | 259 | 8.5 g | 3.3 g | 603 mg |
| Bread, rye, toasted (SR Legacy) | 284 | 9.4 g | 3.6 g | 664 mg |
| Bread, rye, toasted (Survey) | 285 | 9.3 g | 3.6 g | 626 mg |
| Bread, rye (Survey) | 259 | 8.5 g | 3.3 g | 570 mg |
Every nutrient in this record (87)
The portion is 1 slice, regular (32 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.72 g | 8.50 g | 5% |
| Total lipid (fat) | 1.06 g | 3.30 g | 1% |
| Carbohydrate, by difference | 15.5 g | 48.3 g | 6% |
| Ash | 0.80 g | 2.50 g | |
| Energy | 82.9 kcal | 259 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 11.9 g | 37.3 g | |
| Total Sugars | 1.23 g | 3.85 g | |
| Fiber, total dietary | 1.86 g | 5.80 g | 7% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.20 g | 0.63 g | 1% |
| Fatty acids, total monounsaturated | 0.42 g | 1.31 g | |
| Fatty acids, total polyunsaturated | 0.26 g | 0.80 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 23.4 mg | 73.0 mg | 2% |
| Iron, Fe | 0.91 mg | 2.83 mg | 5% |
| Magnesium, Mg | 12.8 mg | 40.0 mg | 3% |
| Phosphorus, P | 40.0 mg | 125 mg | 3% |
| Potassium, K | 53.1 mg | 166 mg | 1% |
| Sodium, Na | 193 mg | 603 mg | 8% |
| Zinc, Zn | 0.36 mg | 1.14 mg | 3% |
| Copper, Cu | 0.060 mg | 0.19 mg | 7% |
| Fluoride, F | 16.3 µg | 51.0 µg | |
| Manganese, Mn | 0.26 mg | 0.82 mg | 11% |
| Selenium, Se | 9.89 µg | 30.9 µg | 18% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 1.28 µg | 4.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.33 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0.32 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 17.3 µg | 54.0 µg | |
| Vitamin C, total ascorbic acid | 0.13 mg | 0.40 mg | 0% |
| Thiamin | 0.14 mg | 0.43 mg | 12% |
| Riboflavin | 0.11 mg | 0.34 mg | 8% |
| Niacin | 1.22 mg | 3.81 mg | 8% |
| Pantothenic acid | 0.14 mg | 0.44 mg | |
| Vitamin B-6 | 0.024 mg | 0.075 mg | 1% |
| Folate, total | 35.2 µg | 110 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 4.67 mg | 14.6 mg | 1% |
| Vitamin K (phylloquinone) | 0.38 µg | 1.20 µg | 0% |
| Folic acid | 18.9 µg | 59.0 µg | |
| Folate, food | 16.3 µg | 51.0 µg | |
| Folate, DFE | 48.3 µg | 151 µg | 12% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.031 g | 0.096 g | |
| Threonine | 0.082 g | 0.26 g | |
| Isoleucine | 0.10 g | 0.32 g | |
| Leucine | 0.19 g | 0.58 g | |
| Lysine | 0.075 g | 0.23 g | |
| Methionine | 0.044 g | 0.14 g | |
| Cystine | 0.055 g | 0.17 g | |
| Phenylalanine | 0.13 g | 0.41 g | |
| Tyrosine | 0.068 g | 0.21 g | |
| Valine | 0.12 g | 0.38 g | |
| Arginine | 0.10 g | 0.33 g | |
| Histidine | 0.058 g | 0.18 g | |
| Alanine | 0.096 g | 0.30 g | |
| Aspartic acid | 0.14 g | 0.44 g | |
| Glutamic acid | 0.83 g | 2.60 g | |
| Glycine | 0.097 g | 0.30 g | |
| Proline | 0.29 g | 0.91 g | |
| Serine | 0.13 g | 0.42 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0035 g | 0.011 g | |
| SFA 16:0 | 0.12 g | 0.39 g | |
| SFA 18:0 | 0.074 g | 0.23 g | |
| MUFA 18:1 | 0.41 g | 1.30 g | |
| PUFA 18:2 | 0.24 g | 0.74 g | |
| PUFA 18:3 | 0.019 g | 0.060 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0038 g | 0.012 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.00096 g | 0.0030 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 172684: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in rye bread?
80 in 1 slice, regular (32 g) of rye (SR Legacy); 259 to 285 per 100 g across USDA's descriptions.
How much protein is in rye bread?
3g in 1 slice, regular; 8.5 g per 100 g.
How much sodium is in rye bread?
190mg in 1 slice, regular; 603 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov