Starches and grains
Rye bread
Nutrition facts
Serving: 2 slices (64 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Protein | 5.4 g | |
| Carbs | 30.9 g | |
| Fibre | 3.7 g | 13 % |
| Sugars | 2.5 g | 3 % |
| Fat | 2.1 g | 3 % |
| Saturated fat | 0.4 g | 2 % |
| Sodium | 386 mg | 17 % |
| Selenium | 20 µg | 36 % |
| Folate | 97 µg | 24 % |
| Thiamin (B1) | 0 mg | 23 % |
| Manganese | 1 mg | 23 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- In Canada as in the United States, most so-called rye breads are made mostly of wheat flour with a share of rye flour; their dark colour often comes from molasses or caramel rather than whole grain. The ingredient list, in descending order by weight, gives it away.
- Two slices bring 17% of the daily value for sodium, added as salt: bread ranks among the main sodium sources in the Canadian diet, not because it tastes salty, but because it is eaten so often.
Preparation
Frozen then toasted, bread holds a little more resistant starch and gives a lower glycaemic response, an effect measured on white bread (Burton and Lightowler, 2008).
To mention to a professional
- Rye contains gluten (secalin): it is not suitable with celiac disease.
- If you must limit sodium, bread is an easy source to underestimate: compare labels, the differences between breads are large.
Sources
- Bread, rye
- USDA FoodData Central, SR Legacy
- Whole Grains Council, rye fact sheet
- Health Canada, Sodium in Canada
- Health Canada, enrichment of white flour (Food and Drug Regulations, 1998)
- Atkinson et al., 2008 (international tables of glycemic index)
- Burton and Lightowler, 2008 (freezing and toasting of white bread)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.