Whole-wheat bread vs rye bread

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

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.

• 3/5Whole-wheat bread: Moderate energy density; moderate protein per calorie; moderate fiber per calorie.
• 2/5Rye 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

• White bread vs whole-wheat bread
• Rolled oats vs whole-wheat bread
• Rice cakes vs whole-wheat bread

See all comparisons