Nutrition facts per 100 g
| Energy | 216 kcal |
|---|---|
| Protein | 6.5 g |
| Carbohydrates | 41 g |
| – of which sugars | 1.5 g |
| Fat | 1.5 g |
| – of which saturates | 0.3 g |
| Fibre | 9 g |
| Salt | 1.3 g |
Vitamins and minerals (100 g)
| Calcium | 30 mg |
|---|---|
| Iron | 2 mg |
| Potassium | 180 mg |
| Magnesium | 51 mg |
| Zinc | 2 mg |
| Phosphorus | 188 mg |
| Vitamin E | 0.3 mg |
| Vitamin K | 2.8 µg |
| Folate | 37 µg |
| Selenium | 27 µg |
Calories per serving
| Serving | Weight | kcal | Protein |
|---|---|---|---|
| 1 slice (30 g) | 30 g | 65 kcal | 1.9 g |
| 2 slices (60 g) | 60 g | 130 kcal | 3.9 g |
| 100 g | 100 g | 216 kcal | 6.5 g |
Where does the energy come from?
- 13% Protein
- 81% Carbohydrates
- 7% Fat
About 13% of the energy comes from protein, 81% from carbohydrates and 7% from fat.
The energy density is high: it is worth weighing or estimating the portion carefully.
Frequently asked questions
How many calories are in 100 g of rye bread?
100 g of rye bread has 216 kcal. For example, 1 slice (30 g) has about 65 kcal.
How much protein is in 100 g of rye bread?
100 g contains 6.5 g of protein, which is about 13% of the energy.
Is rye bread good for weight loss?
The energy density is high: it is worth weighing or estimating the portion carefully. What matters most is your total daily energy: log the portion in the food diary and you will see right away how it fits your calorie target.
What is RestinCal?
RestinCal is a free food diary and calorie counter made in Finland. Its maker lost almost 40 kilos by logging his meals, and the service is built for the same everyday use:
- Food diary: search a food by name or scan the barcode, and calories and macros are calculated for you.
- The BMR calculator and macro calculator give you a calorie target and your protein, carb and fat goals.
- The recipe nutrition calculator works out calories per serving, and more than 50 other calculators help with everyday questions.
- A shared food database grows with products added by users, and RestinBot helps you get started.
Data source and accuracy (2026)
The nutrition values come from the RestinCal food database and are 2026 data. They are average estimates and may contain errors: composition varies by brand, cooking method and harvest. Check the package label when needed.
Report an error · Updated 3 October 2026
Note: This page is general information, not nutrition advice. If you have a medical condition or a special diet, talk to a dietitian or a doctor.