Published by Saura ·
Rye bread nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 240 kcal and 7.3 g protein. Reference food and preparation: wholegrain rye bread made with water. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 40 g edible portion of rye bread (wholegrain rye bread made with water) supplies about 96 kcal, 2.9 g protein and 4.4 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Rye bread: nutrition per 100 g and example portion
Reference preparation: wholegrain rye bread made with water. The exact source name is “Ryebread, water, wholegrain rye flour” (Fineli food 1009). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Nutrient | Per 100 g | Per 40 g example |
|---|---|---|
| Energy | 240 kcal | 96 kcal |
| Protein | 7.3 g | 2.9 g |
| Available carbohydrate (excludes fiber) | 43.6 g | 17.5 g |
| Fat | 1.4 g | 0.6 g |
| Saturated fat | 0.2 g | 0.1 g |
| Fiber | 11 g | 4.4 g |
How to weigh rye bread
Weigh the slice rather than assuming that all slices are the same size. This source is a wholegrain rye bread; a soft wheat-and-rye loaf, crispbread and a sweet malt loaf may have different values.
Calculate your own rye bread portion
For the 40 g example, multiply the source amounts by 40 ÷ 100 = 0.4. The unrounded energy calculation is 239.5 × 0.4 = 95.8 kcal, displayed as approximately 96 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 40 with your own edible weight. Keep the preparation as wholegrain rye bread made with water; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Toasting removes water but does not remove the energy in the original slice. Log the bread weight before toasting when using its package label, then add spread and toppings. Rye contains gluten.
Meal ideas using rye bread
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Top rye bread with cottage cheese and sliced tomatoes.
- Serve a rye slice with lentil soup, including any butter or oil-based spread.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Potatoes | peeled and boiled without salt | 75 kcal | 1.9 g | 1 g |
| Sweet potatoes | raw, peeled | 81 kcal | 1.6 g | 3 g |
| Multigrain pasta | boiled without salt; wheat, rye and barley pasta | 108 kcal | 4.5 g | 1.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Grains and starches nutrition: compare foods and portionsCompare grains and starches calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Potatoes nutrition: calories, protein and portion sizesPotatoes (peeled, boiled): about 75 kcal and 1.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Sweet potatoes nutrition: calories, protein and portion sizesSweet potatoes (raw, peeled): about 81 kcal and 1.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Multigrain pasta nutrition: calories, protein and portion sizesMultigrain pasta (cooked): about 108 kcal and 4.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 40 g of rye bread?
This wholegrain rye bread made with water reference supplies about 96 kcal per 40 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of rye bread matter?
Toasting removes water but does not remove the energy in the original slice. Log the bread weight before toasting when using its package label, then add spread and toppings. Rye contains gluten.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 1009: Ryebread, water, wholegrain rye flour
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 11511: Potato, peeled, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 30223: Sweet potato, without skin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 30361: Pasta, multigrain, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.