Whole grain rye bread: calories and nutrition facts

Whole grain rye bread has 213 kcal per 100 g. One serving, 2 Slices (60 g), has 128 kcal.

Calories: 213 kcal
Protein: 5.7 g
Carbohydrates: 39.5 g
Fat: 0.9 g

Per 100 g

Whole grain rye bread: how many calories?

Whole grain rye bread has 213 kcal per 100 g, with 5.7 g protein, 39.5 g carbs and 0.9 g fat. A 60 g serving (2 Slices) has 128 kcal. That is less than the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein12%
Carbohydrates84%
Fat4%

Calculate a portion

Amountg

Calories: 128 kcal
Protein: 3.4 g
Carbohydrates: 23.7 g
Fat: 0.5 g

Nutrition facts

Nutrient	Per 100 g	Per serving (60 g)
Calories	213 kcal	128 kcal
Fat	0.9 g	0.5 g
of which saturated fat	0.2 g	0.1 g
Carbohydrates	39.5 g	23.7 g
of which sugars	4.2 g	2.5 g
Fiber	8.2 g	4.9 g
Protein	5.7 g	3.4 g
Sodium	495 mg	297 mg
Water	42.7 g	25.6 g
Vitamin C	2 mg	1.2 mg
Calcium	20 mg	12 mg
Iron	1 mg	0.6 mg
Potassium	202 mg	121 mg
Magnesium	35 mg	21 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(213 kcal)	11%
Fat(0.9 g)	1%
of which saturated fat(0.2 g)	1%
Carbohydrates(39.5 g)	15%
of which sugars(4.2 g)	5%
Protein(5.7 g)	11%
Salt(1.24 g)	21%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High fibre (at least 6 g)
Low fat (3 g or less)
Low sugars (5 g or less)

Whole grain rye bread: frequently asked questions

Whole grain rye bread: how many calories per serving?

A 60 g serving (2 Slices) has 128 kcal.

Whole grain rye bread: how much protein?

Whole grain rye bread contains 5.7 g of protein per 100 g, 11% of the 50 g reference intake.

Whole grain rye bread: how much fibre?

Whole grain rye bread provides 8.2 g of fibre per 100 g, 33% of the 25 g a day recommended by EFSA.

Whole grain rye bread: how much makes 100 kcal?

100 kcal is about 47 g of this food.

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