Dutch Rye Bread
The dark, dense heritage bread of the Netherlands and Northern Europe (Fries roggebrood): cracked whole rye grains baked slowly for many hours without white flour. It is full of dense beta-glucan fibre and has a low glycemic index (≈45) with very slow, gradual digestion.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
One thin, filling slice is plenty; top it with a slice of aged Dutch cheese or a boiled egg and cucumber slices for a very steady start to your day.
Best preparation methods
It doesn't need toasting because it is so moist and dense; eat it fresh, enjoy its firm texture that needs good chewing, and drink a glass of water or warm tea with it.
Important Nutritional Note
Coarse rye bread is a worldwide model of healthy bread for people with diabetes; its dense fibre slows the glucose response for hours and feeds beneficial gut bacteria very efficiently.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 198 kcal | 79.2 kcal |
| Protein | 5.5 g | 2.2 g |
| Carbohydrate | 36 g | 14.4 g |
| Available carbohydrate | 26.5 g | 10.6 g |
| Fat | 1.4 g | 0.6 g |
| Dietary fibre | 9.5 g | 3.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (20), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Dutch Rye Bread good for weight loss?
It can be included in moderation: it contains 9.5 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 79 kcal.
How does Dutch Rye Bread affect blood sugar?
Its glycemic index is 45 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 40 g portion has a glycemic load of 4.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Dutch Rye Bread?
A typical 40 g portion of Dutch Rye Bread provides about 79 kcal, 2.2 g protein, 14.4 g carbohydrate, 0.6 g fat and 3.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.