Bread, rye
FDC 172684oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 45 · +5 vs Baked goods medianRye bread scores 45 of 100, a Fair rating, and ranks 19th of 60 in Baked goods, ahead of the category median of 40. It delivers an excellent 21% DV of dietary fiber, plus good shares of protein (17% DV), iron (16% DV), and magnesium (10% DV) thanks to its whole rye content.
Rye bread is a classic base for sandwiches, toast, or Scandinavian-style open-faced smorrebrod, with a 1 oz (28 g) slice as a typical serving. It runs high in sodium at 603 mg per 100 g, largely from the salt used in the dough, so those tracking sodium intake should weigh how many slices they eat in one sitting.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 259 kcal | 13% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 603 mg | 26% |
| Carbohydrate | 48 g | 18% |
| Dietary fiber | 5.8 g | 21% |
| Sugars | 3.9 g | |
| Protein | 8.5 g | 17% |
| Potassium | 166 mg | 4% |
| Calcium | 73 mg | 6% |
| Iron | 2.8 mg | 16% |
| Magnesium | 40 mg | 10% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.33 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | 4% |
| Total fat | 0.92 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 169 mg | 7% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 1.1 g | |
| Protein | 2.4 g | 5% |
| Potassium | 46 mg | 1% |
| Calcium | 20 mg | 2% |
| Iron | 0.79 mg | 4% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 0.11 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172684Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bread, wheatDensity 46 vs 45Bread, oat branDensity 47 vs 45Cracker, mealDensity 47 vs 45