Rye Bread
Dense whole-rye bread has a lower GI than wheat bread; look for a heavy, seedy loaf rather than light rye coloured with molasses.
FatTonic Facts
Rye Bread · per serving 2 slices (60g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 13 | −28.6 |
| Sugar (g) | 2 | −1.6 |
| Processing | processed | −16.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | 50 | |
| Carbs (g) | 29 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 172684 (Bread, rye), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 60 g): carbs 48.3, sugar 3.9, fiber 5.8, protein 8.5, fat 3.3 g.
What this means for fat-burning
Why this score: glycemic load 13 set it, −28.6 points. Source: USDA FoodData Central, FDC 172684.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Rye Bread scores 64, rated Good. It scores higher than 38% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does rye bread spike insulin?
Glycemic load 13 for 2 slices (60g); FatTonic Score 64/100 — it supports fat-burning.
Is rye bread good for fat loss?
Good (64/100): rye bread supports fat-burning.