Grain10 recipes

rye bread.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grainFermented

ALSO KNOWN AS

Pumpernickel breadRugbrødSchwarzbrotRai bread

Recipes with rye bread + Add to pantry

SERVING

CALORIES

259

PROTEIN

8.5g

CARBS

48.3g

FAT

3.3g

FIBER

5.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories259kcal—

Protein8.5g17%

Carbohydrates48.3g18%

Fiber5.8g21%

Sugar3.9g8%

Total fat3.3g4%

Saturated fat0.63g3%

Cholesterol0mg0%

Water37.3g—

MINERALS

Sodium603mg26%

Potassium166mg4%

Calcium73mg6%

Iron2.8mg16%

Magnesium40mg10%

Phosphorus125mg10%

Zinc1.1mg10%

Copper0.19mg21%

Manganese0.82mg36%

Selenium30.9µg56%

VITAMINS

Vitamin A0µg0%

Vitamin C0.40mg0%

Vitamin D0µg0%

Vitamin E0.33mg2%

Vitamin K1.2µg1%

Thiamin (B1)0.43mg36%

Riboflavin (B2)0.34mg26%

Niacin (B3)3.8mg24%

Pantothenic acid (B5)0.44mg9%

Vitamin B60.08mg5%

Folate (B9)110µg28%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

HEALTH BENEFITS

Why eat it.

✓High in soluble fiber, which promotes satiety and can help lower cholesterol.
✓Has a lower glycemic index than many other breads, aiding in blood sugar regulation.
✓Rich source of magnesium, manganese, and B vitamins, which are essential for energy metabolism and bone health.
✓Contains plant compounds called lignans, which may have antioxidant properties and support heart health.

COOKING TIPS

In the kitchen.

1Rye bread's dense, hearty texture makes it ideal for open-faced sandwiches (smørrebrød) with strong toppings like smoked fish, sharp cheese, or cured meats.
2Toast slices until crisp and use as a base for avocado toast or bruschetta.
3Use stale rye bread to make dark, flavorful croutons or breadcrumbs for salads and soups.
4Its firm structure holds up well in pressed sandwiches like paninis or Reubens.

STORAGE

Keep it fresh.

Store at room temperature in a paper bag or bread box for up to 3-4 days to preserve the crust.
For longer-term storage, slice the bread and freeze it in an airtight freezer bag for up to 3 months. Toast slices directly from frozen.

FAQ

Frequently asked questions.

Is rye bread healthy?

Yes, rye bread is highly nutritious and often considered healthier than refined white bread. It is a rich source of magnesium, manganese, and B vitamins, and contains lignans, which are plant compounds with antioxidant properties that support heart health.

Is rye bread good for weight loss?

Rye bread can be very effective for weight management because it is high in soluble fiber. This fiber creates a feeling of fullness and satiety, which can help reduce overall calorie intake by keeping you satisfied for longer periods.

How much protein and carbs are in rye bread?

A 100g serving of rye bread contains approximately 8.5g of protein and 48.3g of carbohydrates. While it is a significant source of energy, its high fiber content helps regulate how those carbohydrates are processed by the body.

Is rye bread gluten-free?

No, rye bread is not gluten-free. Rye is one of the three main gluten-containing grains alongside wheat and barley, making it unsafe for individuals with celiac disease or gluten sensitivity.

Is rye bread vegan?

Most traditional rye bread is vegan, consisting of rye flour, water, yeast, and salt. However, some commercial brands may add honey, dairy, or eggs for flavor and texture, so it is important to check the ingredient list.

Is rye bread better for blood sugar than white bread?

Yes, rye bread typically has a lower glycemic index (GI) than white or even some whole wheat breads. This results in a slower, more stable rise in blood sugar levels, which is beneficial for insulin sensitivity and diabetes management.

What does rye bread taste like?

Rye bread has a deep, earthy, and slightly tangy flavor that is much stronger than wheat bread. It is often denser in texture and frequently seasoned with caraway seeds, which provide a distinct peppery and citrusy aroma.

How should I store rye bread to keep it fresh?

Rye bread should be stored in a cool, dry place in an airtight bag or bread box to maintain its moisture. Because of its density, it generally stays fresh for 3 to 7 days at room temperature, which is longer than many other bread types.

Can I freeze rye bread?

Yes, rye bread freezes exceptionally well due to its sturdy structure. It is best to slice the loaf before freezing and store it in a heavy-duty freezer bag for up to 3 months; slices can be toasted directly from the freezer.

How can I tell if rye bread has gone bad?

Check for visible signs of mold, which may appear as green, white, or black spots. Additionally, if the bread develops a very sour or off-putting fermented smell beyond its natural tang, or if the texture becomes excessively hard or slimy, it should be discarded.

RECIPES