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Whole-wheat bread vs rye bread

By our estimate, whole-wheat bread is more filling per calorie than rye bread: 3 versus 2 out of 5. Whole-wheat bread provides more protein per calorie: 4.9 g per 100 kcal, versus 3.3 g for rye bread.

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Last updated
Sources
3 primary
Data
USDA FDC 172688 and 172684

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Key differences

  • Whole-wheat bread provides more protein per calorie: 4.9 g per 100 kcal, versus 3.3 g for rye bread.
  • Their energy density is similar: 252 kcal per 100 g for whole-wheat bread and 259 for rye bread.
  • They have similar fiber: 6 g per 100 g for whole-wheat bread and 5.8 g for rye bread.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Whole-wheat bread; Rye bread.
NutrientWhole-wheat breadserving: 40 g (1.5 oz)Rye breadserving: 40 g (1.5 oz)Difference
Calories252 kcal per 100 g (3.5 oz)101 kcal per serving259 kcal per 100 g (3.5 oz)104 kcal per serving+7 kcal per 100 g (3.5 oz)+3 kcal per serving
Protein12.4 g per 100 g (3.5 oz)5 g per serving8.5 g per 100 g (3.5 oz)3.4 g per serving−3.9 g per 100 g (3.5 oz)−1.6 g per serving
Carbohydrates42.7 g per 100 g (3.5 oz)17.1 g per serving48.3 g per 100 g (3.5 oz)19.3 g per serving+5.6 g per 100 g (3.5 oz)+2.2 g per serving
of which sugars4.3 g per 100 g (3.5 oz)1.7 g per serving3.9 g per 100 g (3.5 oz)1.5 g per serving−0.5 g per 100 g (3.5 oz)−0.2 g per serving
Fiber6 g per 100 g (3.5 oz)2.4 g per serving5.8 g per 100 g (3.5 oz)2.3 g per serving−0.2 g per 100 g (3.5 oz)−0.1 g per serving
Fat3.5 g per 100 g (3.5 oz)1.4 g per serving3.3 g per 100 g (3.5 oz)1.3 g per serving−0.2 g per 100 g (3.5 oz)−0.1 g per serving
of which saturated0.7 g per 100 g (3.5 oz)0.3 g per serving0.6 g per 100 g (3.5 oz)0.3 g per serving−0.1 g per 100 g (3.5 oz)0 g per serving
Water39 g per 100 g (3.5 oz)15.6 g per serving37.3 g per 100 g (3.5 oz)14.9 g per serving−1.7 g per 100 g (3.5 oz)−0.7 g per serving
Protein per 100 kcal4.9 g3.3 g−1.6 g
Estimated satiety (1 to 5)3 / 52 / 5−1
Holt satiety index (white bread = 100)157not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Rye bread minus Whole-wheat bread. Source: USDA FDC 172688 and 172684.

Per typical serving

With typical servings, 40 g (1.5 oz) of whole-wheat bread has about 101 kcal and 5 g of protein, and 40 g (1.5 oz) of rye bread about 104 kcal and 3.4 g.

To get 20 g of protein you would need about 161 g of whole-wheat bread (406 kcal) or about 235 g of rye bread (609 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, whole-wheat bread is more filling per calorie than rye bread: 3 versus 2 out of 5.

Only whole-wheat bread was measured in people, in the Holt satiety index (1995): 157 versus 100 for white bread.

  • Whole-wheat bread: Moderate energy density; moderate protein per calorie; moderate fiber per calorie.
  • Rye bread: Calculation: 1 (base) + 0 (moderate energy density: 259 kcal/100 g) + 0 (protein: 3.3 g/100 kcal) + 1 (fiber: 2.2 g/100 kcal) + 0 (solid food with 37.3 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Whole-wheat bread

  • If you want more protein per calorie: 4.9 g per 100 kcal.

Rye bread

On the numbers it does not stand out from whole-wheat bread in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Whole-wheat bread. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

Rye bread. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Whole-wheat bread: every nutrient, frequently asked questions, and similar foods.
  • Rye bread: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, rye (FDC ID 172684).accessed .