How much protein is in 100g of rye bread?
9g of protein, with 259 calories.
How Much Protein Is in Rye bread?
Rye bread has 9g of protein per 100g and 259 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in rye bread
Rye bread contains 9g of protein per 100g, alongside 259 calories. That works out to 3.5g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 9g by your portion weight and divide by 100.
To reach 30g of protein from rye bread alone you would need about 333g.
Rye bread compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🍞 Seitan | 25g | 370 |
| 🌾 Rolled oats (dry) | 13g | 389 |
| 🍞 Rye bread | 9g | 259 |
| 🌾 Spelt (cooked) | 6g | 127 |
| 🌾 Kamut (cooked) | 6g | 132 |
| 🌾 Freekeh (cooked) | 6g | 109 |
| 🌾 Quinoa (cooked) | 4.4g | 120 |
| 🌾 Amaranth (cooked) | 4g | 102 |
Per 100g.
Using rye bread to hit a protein target
- Protein per 100g: 9g. Calories per 100g: 259. Quality: incomplete protein.
- Dark, dense bread — more protein and fiber than white.
- Pair rye bread with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much rye bread do I need for 30g of protein?
About 333g of rye bread provides 30g of protein.
Is rye bread a good protein source?
It contributes useful protein at 9g per 100g, but it works best alongside a denser source rather than as the main protein of a meal.
Keep reading
Protein in seitan25g per 100g, 370 calories.Protein in rolled oats13g per 100g, 389 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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