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Rye bread for Kids & Teens
9g protein per 100g · Incomplete
Strong pick
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
9g
259 kcal
Daily target (70kg)
~77g
protein per day
Per 100g portion
9g
Servings/day to hit target
9×
~2331 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Rye bread checks those boxes — dark, dense bread — more protein and fiber than white.
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