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Cereals and Grains  / Whole Grains

Bread, rye Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 304kcal / 2530kcal (12%)

Macronutrients

Total Fat
3.5 g/ 42g (8%)
Saturated Fat
0.66 g/ 20g (3%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
2.24 g
Total Carbohydrates
56 g/ 348g (16%)
Dietary Fiber
6.9 g/ 20g (34%)
high
Sugar
4.6 g/ 63g (7%)
Protein
12.1 g/ 71g (17%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.33 mg/ 1mg (27%)
source
Vitamin B2
0.16 mg/ 1mg (12%)
Vitamin B3
5.8 mg NE/ 16mg NE (36%)
high

Minerals

Calcium
70 mg/ 750mg (9%)
Iron
4.2 mg/ 12mg (35%)
source
Phosphorus
158 mg/ 700mg (22%)
source
Sodium
457 mg/ 1500mg (30%)
Allergen Info
AI-assisted
Wheat
Gluten
What is this food?
AI-assisted
Rye bread—bread made from rye flour. It’s a carbohydrate food, and in a 100g serving it has about 304 kcal, 56g total carbs, and 6.9g dietary fiber.
Why it matters to health
AI-assisted
Rye bread can be a helpful everyday carb because it provides fiber (6.9g per 100g), which supports better fullness and helps keep digestion regular. It also has sugar (4.6g) and sodium (457mg), so portion size matters—especially if you also eat salty viands, instant noodles, or processed foods in the day. It has fat (3.5g) with some saturated fat (0.66g), so pairing it with lean protein and vegetables is a good way to balance your meal.
Healthier tips
AI-assisted
  • For your 3 meals + 1–2 snacks: use rye bread as your carb base (e.g., 1–2 slices) rather than stacking multiple carb foods in one meal.
  • Pair with protein (egg, tuna, chicken, tofu) and fiber-rich veggies (lettuce, tomatoes, cucumber) to improve balance and stay full longer.
  • Watch sodium: if the bread is salty, keep your other meal components less salty (light on bagoong, processed meats, and instant soup).
  • Choose whole/less-processed rye options when available, and aim to include fruit or vegetables in the same day for more overall fiber.
Everything in moderation—rye bread can fit well in your routine when portions and pairings are right.
Common Filipino dishes
Rye bread with egg, tuna sandwich, chicken sandwich, egg and veggie pan de sal/rye-style breakfast, garlic fried rice with rye bread side
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Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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