Is Rye Bread Low-Carb? – Healthy Tips 2024

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Rye bread is a type of bread made from various proportions of rye flour. Depending on the type of flour used, rye bread can be light or dark in color and typically has a denser texture than bread made from wheat flour. 

But is rye bread low-carb? No, rye bread isn’t low in carbs. Rye bread contains 48g of carbohydrates per 100g, almost the same as white bread. However, the higher fiber content means that rye bread has fewer net carbs than regular white bread. Rye bread isn’t a keto-friendly option because of its high carbohydrate count. 

Whether you’re looking for a healthier bread option or something to tickle your taste buds, keep reading! In this article, we’ll explain what rye bread is, how it’s made, and discuss the differences between rye bread vs. white bread.  

What Is Rye Bread?

Rye bread is bread made from crushed or ground whole rye kernels and rye grain. Depending on the type of flour and proportions used, there are several types of rye bread, including:

  • Light rye bread: This type of rye bread is made from white rye flour, which is produced by grounding rye grain endosperm.
  • Dark rye bread: This rye bread variety is made from ground whole rye grains. Dark rye flour can also be created from white rye flour that is colored with molasses, instant coffee, or cocoa powder. 
  • Pumpernickel bread: This dense, dark, and close-textured bread is made from crushed or coarsely ground whole rye grains. 
  • Marbled rye bread: This kind of rye bread is made by rolling dark and light rye bread dough together. Dark rye dough is sometimes made from light rye dough that is colored with molasses, instant coffee, or cocoa powder.

Compared to whole wheat and white bread, rye bread is denser, darker in color, and has a stronger, earthy flavor. In the USA, commercially made light and dark rye bread are often made using white and rye flour.

How Is Rye Bread Made?

Rye bread is typically made with rye flour. Sometimes, rye bread is made with a combination of rye and white flour. 

Rye bread is made by combining rye flour, yeast, salt, and water in a bowl. Mix all the ingredients together and then knead the dough for 5 to 7 minutes or until it’s smooth and elastic. 

Leave the dough at room temperature to rise for one to one and a half hours. Knead the dough a few times before shaping it into a loaf. Preheat the oven to 350°F and bake the bread for 30 to 45 minutes. 

What Type of Bread Is Lowest in Carbs?

There are many nutritious and delicious bread options if you’re looking to lower your carb intake. Whether you’re following a low-carb or keto diet, here are several low-carb loaves of bread you can try:

1. Thin Slim Zero Net Carb Bread

Made with wheat protein isolate, vital wheat gluten, oat fiber, modified wheat starch, olive oil, chicory root, yeast, salt, and enzyme, the Thin Slim Zero Net Carb Bread is keto-friendly. This great low-carb bread has 45 calories, 7g net carbs, and 7g fiber. 

2. Kiss My Keto Zero Net Carb Keto Bread

Kiss My Keto Zero Net Carb Keto Bread is made with water, vital wheat gluten, eggs, oat fiber, palm oil, golden flaxseed meal, kosher salt, baker’s yeast, butter, xanthan gum, cultured wheat, natural flavor, honey. This low-carb keto bread has 60 calories, 5g net carbs, and 5g fiber. 

3. Dave’s Killer Bread Organic Power-seed

Dave’s Thin Sliced Killer Organic Bread is made using a mix of seeds, like flax seeds, oats, sunflower seeds, pumpkin seeds, and more. This brand makes an entire line of a whole, thinly sliced bread that comes in a variety of flavors. This particular low-carb keto bread has 60 calories, 11g carbs, and 3 g fiber. 

Rye Bread vs. White Bread: Difference

There are several differences between white bread and rye bread. However, the biggest difference is their nutritional value. 

While white bread is higher in sugar and carbohydrates, rye bread is higher in protein and fiber. Rye bread has a lower glycemic index than white bread, meaning it doesn’t cause spikes in blood sugar levels as much as white bread. 

Compared to white bread, rye bread has an impressive nutritional profile. Rye bread has more phosphorus, copper, manganese, magnesium, vitamin B5, and zinc than white bread. On the other hand, white bread is a better source of folate and vitamin B1 than rye bread.

Is Rye Bread Healthy?

Rye is considered a healthy grain, and wholegrain or dark rye bread may provide many health benefits. Rye grain is harder to refine than wheat, so more of ray’s natural nutrients are retained in the bread.

In addition to promoting the feeling of fullness, rye bread offers several health benefits. Adding rye bread to your diet may improve your heart health, aid in blood sugar control, promote digestive health, reduce inflammation, and protect against certain cancers

Research also showed that rye bread is more effective at lowering blood cholesterol levels than wheat bread. 

Although it contains gluten, rye bread is lower in gluten than wheat bread. Rye bread isn’t suitable for people with celiac disease or gluten intolerance. But it can minimize bloating and discomfort mildly sensitive individuals experience after eating wheat bread.


Although healthier than wheat bread, rye bread contains almost the same amount of carbohydrates. The high carb content makes rye bread a poor option for people on a low-carb or keto diet. 

While it’s high in carbohydrates, rye bread is also high in fiber and is an excellent source of essential vitamins and minerals. Adding rye bread to your diet can help you feel fuller for longer and may also improve your heart health, reduce cholesterol and blood sugar levels, promote digestive health, and help with inflammation.

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