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Rye bread is bread made partly or entirely from rye flour, from light deli loaves to dense, dark pumpernickel. A regular 32-gram slice of standard rye bread has about 83 calories, 2.7 grams of protein, 1.9 grams of fiber and 193 milligrams of sodium, according to USDA data. Small trials link rye bread to lower insulin responses and fuller feelings than white wheat bread, while weight results are mixed. Below are the USDA rye bread nutrition facts, how rye bread vs whole wheat and white bread compare, what the research measured, and how to find a loaf that is really whole-grain rye.
Peptide Labs does not sell rye bread or rye products. This article is general nutrition information, not medical advice.
Key Takeaways
- A regular slice of rye bread has about 83 calories, 2.7 grams of protein and 1.9 grams of fiber in USDA data.
- Per ounce, standard rye and whole-wheat bread have similar fiber, about double that of white bread.
- Small trials found lower insulin responses and less hunger after rye bread than after white wheat bread.
- Two 12-week weight-loss trials disagreed: one favored rye slightly, the larger later one found no difference.
- Rye contains gluten, and many rye breads also contain wheat flour.
- For whole-grain rye, look for whole rye as the first ingredient on the label.
Rye bread nutrition per slice
The table uses the USDA FoodData Central SR Legacy entry for rye bread (FDC 172684), a regular slice of 32 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. Recipes vary from bakery to bakery, so your loaf’s label is the final word.
| Nutrient (rye bread) | Per slice (32 g) | % Daily Value |
|---|---|---|
| Calories | 83 | Not applicable |
| Protein | 2.7 g | 5% |
| Carbohydrate | 15.5 g | 6% |
| Fiber | 1.9 g | 7% |
| Total sugars | 1.2 g | Not set for total sugars |
| Total fat | 1.1 g | 1% |
| Sodium | 193 milligrams | 8% |
| Selenium | 9.9 micrograms | 18% |
| Thiamin (vitamin B1) | 0.14 milligrams | 12% |
| Folate | 48 micrograms DFE | 12% |
| Manganese | 0.26 milligrams | 11% |
| Riboflavin (vitamin B2) | 0.11 milligrams | 8% |
| Niacin (vitamin B3) | 1.2 milligrams | 8% |
| Iron | 0.9 milligrams | 5% |
Two details explain the profile. The B vitamins, selenium and part of the folate reflect enriched flour: USDA’s folate figures for this entry include added folic acid, which points to enriched wheat flour in the typical recipe. And sodium is the number to watch, since bread is salted; two slices of this USDA rye bread supply about 17% of the Daily Value for sodium. Our guide to lower-sodium foods covers why that adds up, and our selenium guide explains that mineral.
Rye bread vs whole wheat, white and pumpernickel bread
The comparison below uses USDA values per 1 ounce (28 grams) so that slices of different sizes can be compared fairly. A rye crispbread is shown per 10-gram piece.
| Bread (USDA entry) | Calories | Protein | Fiber | Sugars | Sodium |
|---|---|---|---|---|---|
| Rye bread (172684), 1 oz | 73 | 2.4 g | 1.6 g | 1.1 g | 171 milligrams |
| Pumpernickel bread (174918), 1 oz | 71 | 2.5 g | 1.8 g | 0.2 g | 169 milligrams |
| Whole-wheat bread (172688), 1 oz | 71 | 3.5 g | 1.7 g | 1.2 g | 129 milligrams |
| White bread (174924), 1 oz | 75 | 2.5 g | 0.8 g | 1.6 g | 139 milligrams |
| Multi-grain bread (168013), 1 oz | 75 | 3.8 g | 2.1 g | 1.8 g | 108 milligrams |
| Rye crispbread (172739), 10 g piece | 37 | 0.8 g | 1.7 g | 0.1 g | 41 milligrams |
In the rye bread vs whole wheat matchup, USDA’s standard entries are close: similar calories and fiber per ounce, a bit more protein in whole wheat and a bit more sodium in rye. Both have about twice the fiber of white bread. Pumpernickel bread, the dark, dense rye style, edges ahead on fiber and has almost no sugar in the USDA entry. Rye crispbread is the outlier: one thin piece supplies about as much fiber as a slice of rye bread for less than half the calories. Remember that generic entries average many recipes; a 100% whole-grain rye loaf can carry far more fiber than the standard rye bread listed here.
What makes rye different from wheat
Rye is a cereal grass that has long been grown in cold, wet regions where wheat struggles, according to the Whole Grains Council, and triticale is a hybrid of the two. Rye is unusually rich in fiber: the authors of a 2021 Swedish trial describe it as the richest source of dietary fiber among whole grains, and USDA lists about 15 grams of fiber per 100 grams of whole rye grain and nearly 24 grams per 100 grams of dark rye flour.
Rye also contains gluten. The Celiac Disease Foundation lists rye with wheat, barley and triticale as gluten-containing grains and names rye bread, such as pumpernickel, rye beer and some cereals as common sources.
Is rye bread healthy? What studies show
For most people, rye bread is a reasonable everyday bread, especially in whole-grain form. Research has mostly compared rye breads with refined white wheat bread. Here is what the trials actually measured:
- Insulin response (Juntunen and colleagues, 2003): 19 healthy postmenopausal women ate breakfasts with three different rye breads or refined wheat bread with the same amount of available carbohydrate. Insulin rose less after every rye bread, while blood glucose was mostly similar. The authors linked the effect to the bread’s structure rather than its total fiber.
- Fullness (Isaksson and colleagues, 2009): two small crossover studies of 16 people each compared rye bread breakfasts with a wheat bread breakfast of equal calories. Rye breakfasts reduced appetite in the hours before lunch.
- Weight (RyeWeight trial, 2021): 242 adults with overweight or obesity followed a reduced-calorie diet with high-fiber rye foods or refined wheat foods for 12 weeks. The rye group lost about 1 kilogram more and had lower C-reactive protein, an inflammation marker, but appetite ratings did not differ consistently.
- Weight (follow-up trial, 2026): a larger 12-week trial from the same research group, with 255 participants, found no significant difference in weight loss between wholegrain rye and refined wheat diets (3.2 versus 2.9 kilograms). C-reactive protein again fell in the rye group.
Put plainly, rye bread may blunt the insulin rise after a meal and keep some people fuller than white bread, but it is not a weight-loss food, and these short trials measured markers rather than long-term health outcomes. For more on how breads and grains affect blood sugar, see our guides to lower-glycemic eating and refined carbohydrates.
How to find whole-grain rye bread on the label
Rye breads range from light loaves in which wheat flour is the main flour to dense loaves made mostly from rye. The color is not a reliable guide, so check the ingredient list:
- Look for the word whole, such as whole rye flour, whole-grain rye or rye berries. The Dietary Guidelines for Americans list dark rye among whole grains.
- Check the position. The Dietary Guidelines say the whole grain should be the first ingredient, or the second after water.
- Compare fiber and sodium per slice on the Nutrition Facts panel, using the same slice weight.
- If you avoid wheat, read the full list; many rye breads also contain wheat flour.
The Dietary Guidelines advise making at least half of your grains whole grains, and a dense rye loaf is one way to do that alongside oats, brown rice and other whole grains on our list of fiber-rich foods.
Who should be careful with rye bread
- Celiac disease or gluten sensitivity: rye contains gluten, so rye bread is not gluten-free. Gluten-free grains such as sorghum are covered in our sibling guide; talk to your gastroenterologist or a dietitian about a safe gluten-free diet.
- Wheat allergy: wheat is one of the major food allergens the FDA lists, and many rye breads contain wheat flour. Read every label and follow your allergist’s advice.
- Sodium: commercial breads are a common source of sodium; compare labels if you are watching salt.
If you are increasing whole grains, see our guide to daily fiber. People eating smaller portions on GLP-1 medicines may prefer denser breads for more fiber per bite; see our GLP-1 diet guide.
Frequently Asked Questions
Is rye bread healthy?
It can be, especially whole-grain rye. Small trials found lower insulin responses and less hunger than with white wheat bread, but rye bread is not a weight-loss food.
What is in rye bread nutrition?
USDA data show a regular slice has about 83 calories, 2.7 grams of protein, 1.9 grams of fiber and 193 milligrams of sodium.
Is rye bread better than whole wheat?
Standard rye bread vs whole wheat bread is close in USDA data. Whole wheat has slightly more protein; whole-grain rye loaves can have more fiber.
What is pumpernickel bread?
Pumpernickel is a dark, dense rye bread. In USDA data it has slightly more fiber and less sugar per ounce than standard rye bread.
Does rye bread have gluten?
Yes. Rye is a gluten-containing grain, and many rye breads also contain wheat flour. It is not safe for a gluten-free diet.
How can I tell if rye bread is whole grain?
Look for whole rye or whole-grain rye flour as the first ingredient, or the second after water.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have celiac disease or a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Sorghum: USDA Grain Nutrition, Gluten-Free Status, Flour and Syrup, Refined Carbs vs Whole Grains: Simple and Complex Carbs Explained, Barley: USDA Nutrition, Pearl vs Hulled, Beta-Glucan and Gluten, Rye: Grain and Flour Nutrition, Gluten and Ergot Facts.