Rye bread

Dense whole grain rye bread with a deep, mildly sour flavor

Grains

Secale cereale

Origin: Northern and Eastern Europe

#whole-grain#high-fiber#traditional#scandinavian#low-gi

✔ Source of fibre✔ Source of protein✔ Low sugar

What is this ingredient?

Rye bread is a traditional Northern and Eastern European bread made from rye flour (Secale cereale). With its compact crumb, dark color, and mildly sour flavor, it feels very different from airy wheat bread. It is often eaten in thin slices with savory toppings such as cucumber, cream cheese, smoked fish, mustard, or dill.

## Glycemic index and grain structure

Whole grain rye bread is often compared with wheat bread in nutrition research because rye has different fibers and a denser bread structure. Some studies report a lower glycemic index for whole grain rye bread than for white wheat bread. This makes it an interesting robust, fiber-containing bread choice within a varied diet.

## Fibers and fermentation

Rye contains arabinoxylans and fructans, fiber types that are processed differently during digestion than rapidly digestible starch. Nutrition research examines how these rye fibers are fermented and how short-chain fatty acids such as butyrate can be formed. For people sensitive to FODMAPs, fructans can also cause discomfort, so portion size and personal tolerance remain important.

## Filling and culinarily versatile

Thanks to its dense structure, firm bite, and full flavor, rye bread offers a very different eating experience from soft bread. It works well for open sandwiches, Scandinavian-style toppings, lunch boards, and simple breakfast or lunch dishes with egg, cheese, fish, avocado, or crisp vegetables.

How does it taste?

Deeply earthy and mildly sour with a dense, compact crumb and malty notes.

Pairs well with:

Pairs well with cream cheesesmoked fishcucumberdilland mustard.

Did you know...?

In the Middle Ages, rye was an important bread grain in many cold regions because it tolerates poorer soils and harsh weather better than wheat.
Traditional German pumpernickel is slowly baked or steamed at low temperature, which gives it its dark color and sweet malty notes.

Nutritional Value & Energy

Per 100g

Rye bread provides energy thanks to natural nutrients , buffered by fiber.

259 kcal (1083 kJ)

5.8g Fiber

8.5gProtein

48gCarbs

3.3gFat

3.9gSugar

603mgSodium

Per 100g

Minerals

2.8mg Iron 73mg Calcium 1.1mg Zinc 40mg Magnesium 166mg Potassium 31mcg Iodine 30.9mcg Selenium

Vitamins

0mcg Vitamin A 0.15mg Vitamin B6 0.0mcg Vitamin B12 0mg Vitamin C 0.0mcg Vitamin D 0.3mg Vitamin E 1mcg Vitamin K 51mcg Folate

Omega-3 fatty acids

0mg DHA 0mg EPA

More nutrients

B-Vitamins

0.40mg Thiamin (B1) 1.1mg Niacin (B3) 0.60mg Pantothenic Acid (B5) 5.5mcg Biotin (B7)

Trace Minerals

0.19mg Copper 0.82mg Manganese 125mg Phosphorus

What's in a serving?

1 serving (60 g)

Iron a little 12%

Rye bread naturally contains iron (2.8 mg per 100 g).

Calcium a little 5%

Zinc a little 7%

Magnesium a little 6%

Potassium a little 5%

Phosphorus a little 11%

Rye bread naturally contains phosphorus (125 mg per 100 g).

Selenium a lot 34%

Rye bread naturally contains selenium (30.9 mcg per 100 g).

Vitamin B6 a little 6%

Folate good 15%

Rye bread naturally contains folate (51 mcg per 100 g).

% of daily reference intake (DRI)

EU-approved nutrition claims

✔ EFSA claims via nutrients

This ingredient contains nutrients for which EFSA-authorized health claims exist at nutrient level, not as an ingredient-specific claim.

Approved health claims (EU)

Iron EU 432/2012

Iron contributes to normal energy-yielding metabolism

Contains 2.8mg/100g (threshold: ≥2.1mg/100g)

Iron EU 432/2012

Iron contributes to the reduction of tiredness and fatigue

Contains 2.8mg/100g (threshold: ≥2.1mg/100g)

Folate EU 432/2012

Folate contributes to normal blood formation