Rye bread, per 100 g: 259 kcal, 8.5 g protein, 48.3 g carbohydrate, 5.8 g fibre, 3.3 g fat. Figures are the USDA reference values for “Bread, rye”.
At 100 g it reaches the EU threshold to be called a source of folate, selenium, manganese, thiamine (b1). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein13% of the energy in this food is proteinSource of fibre5.8 g fibre per 100 gLow in saturates0.6 g saturates per 100 gLow sugars3.9 g sugars per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 259 kcal | |
| Protein | 8.5 g | |
| Fat | 3.3 g | |
| of which saturates | 0.626 g | |
| of which monounsaturates | 1.31 g | |
| of which polyunsaturates | 0.799 g | |
| Carbohydrate | 48.3 g | |
| of which sugars | 3.85 g | |
| Fibre | 5.8 g | |
| Water | 37.3 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 73 mg | 9.13% |
| Iron | 2.83 mg | 20.2% |
| Magnesium | 40 mg | 10.7% |
| Phosphorus | 125 mg | 17.9% |
| Potassium | 166 mg | 8.3% |
| Sodium | 603 mg | |
| Zinc | 1.14 mg | 11.4% |
| Copper | 0.186 mg | 18.6% |
| Manganese | 0.824 mg | 41.2% |
| Selenium | 30.9 µg | 56.2% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.33 mg | 2.75% |
| Vitamin K | 1.2 µg | 1.6% |
| Vitamin C | 0.4 mg | 0.5% |
| Thiamine (B1) | 0.434 mg | 39.5% |
| Riboflavin (B2) | 0.335 mg | 23.9% |
| Niacin (B3) | 3.81 mg | 23.8% |
| Pantothenic acid (B5) | 0.44 mg | 7.33% |
| Vitamin B6 | 0.075 mg | 5.36% |
| Folate | 151 µg | 75.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Folate75.5% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
High in Selenium56.2% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Manganese41.2% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Thiamine (B1)39.5% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Riboflavin (B2)23.9% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Source of Niacin (B3)23.8% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Iron20.2% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Copper18.6% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Phosphorus17.9% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of protein13.1% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Bread, rye (FDC ID 172684). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.