All Foods
Rye Bread vs White Bread
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Rye Bread | White Bread |
|---|---|---|
| Calories | 259kcal | 265kcal |
| Protein | 8.5g | 9g |
| Carbs | 48.3g | 49g |
| Fat | 3.3g | 3.2g |
| Fiber | 5.8g | 2.7g |
| Sugar | 3.9g | 5g |
| Sodium | 603mg | 491mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Rye Bread has 6 fewer calories per 100g than White Bread (2% less).
- White Bread delivers more protein (9g vs 8.5g per 100g).
- Rye Bread has more fiber (5.8g vs 2.7g).
- White Bread contains less fat (3.2g vs 3.3g).
- Rye Bread has less sugar (3.9g vs 5g).
Rye Bread
Rye bread is denser and more fiber-rich than white bread, with a lower glycemic response that keeps you full longer. Wholegrain and sourdough rye are the most nutritious; lighter rye blends contain more refined wheat flour.
View Rye Bread nutrition →White Bread
White bread is calorie-dense and lower in fiber than whole-grain alternatives, which raises its glycemic impact. It does deliver carbohydrates quickly and is often fortified with B vitamins and iron. For sustained energy, swap to whole-wheat or sourdough.
View White Bread nutrition →Track Rye Bread & White Bread in Kairo
Scan your food with AI and automatically track calories and macros. No manual entry needed.
Try Kairo for free