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Rye bread

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Rye bread

Also known as: Bánh rye · Bread & bakery · 50 g serving · 40 min total

Good choice

2 lát bánh rye 50g ~140 kcal, xơ 4g, natri 280mg.

Lời khuyên: Không bơ dày; kèm đạm.

189 kcal per serving

Protein 4.6 g · Carbs 33.6 g · Fat 3.7 g · Fibre 1.2 g · Sugars 0.1 g · Sodium 777.3 mg

Where the calories come from

Where the calories come fromCalories: 10% protein, 72% carbohydrate, 18% fat. 189 kcal total.189kcal / serving
  • Protein4.57 g · 10%
  • Carbohydrate33.57 g · 72%
  • Fat3.68 g · 18%

Estimated, per 50 g serving.

Daily Value at a glance

Protein9 % % Daily Value
Fibre4 % % Daily Value
Sodium34 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 50 g Estimated

NutrientAmount% Daily Value
Energy188.9 kcal9%
Protein4.6 g9%
Carbohydrate33.6 g12%
of which net carbs (carbs minus fibre)32.4 g—
of which sugars0.1 g—
of which added sugars0.1 g0%
Fat3.7 g5%
of which saturated fat2.1 g11%
Fibre1.2 g4%
Sodium777.3 mg34%
Where the calories come from
Protein 10% · Carbohydrate 71% · Fat 18% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A27.4 µg RAE3%
Vitamin E0.1 mg1%
Vitamin K0.4 µg0%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.6 mg16%
Folate (B9)128.0 µg32%
Calcium8.1 mg1%
Iron2.1 mg12%
Magnesium9.8 mg2%
Phosphorus48.5 mg4%
Potassium48.2 mg1%
Zinc0.3 mg3%
Selenium15.0 µg27%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine60.0 µg40%
Cholesterol8.6 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 50 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Folate (B9): 32 %; Selenium: 27 %; Thiamin (B1): 25 %; Niacin (B3): 16 %; Riboflavin (B2): 15 %Iodine40 %Folate (B9)32 %Selenium27 %Thiamin (B1)25 %Niacin (B3)16 %Riboflavin (B2)15 %
Health scoreHealth score 52 out of 100, rated Fair.52/ 100
Fair

Health score

52 / 100 · Fair

Formula: protective index 52 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 52, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy377.7 kcal19%
Protein9.1 g18%
Carbohydrate67.2 g24%
of which net carbs (carbs minus fibre)64.8 g—
of which sugars0.2 g—
of which added sugars0.2 g0%
Fat7.4 g9%
of which saturated fat4.2 g21%
Fibre2.4 g9%
Sodium1,554.6 mg68%
Where the calories come from
Protein 10% · Carbohydrate 71% · Fat 18% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A54.8 µg RAE6%
Vitamin E0.2 mg1%
Vitamin K0.8 µg1%
Thiamin (B1)0.7 mg58%
Riboflavin (B2)0.4 mg31%
Niacin (B3)5.2 mg33%
Folate (B9)256.0 µg64%
Calcium16.1 mg1%
Iron4.1 mg23%
Magnesium19.6 mg5%
Phosphorus97.0 mg8%
Potassium96.4 mg2%
Zinc0.6 mg5%
Selenium30.0 µg55%
Copper0.1 mg11%
Manganese0.6 mg26%
Iodine120.0 µg80%
Cholesterol17.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Bột lúa mạch — 44 g
  • Bơ — 4 g
  • Muối — 2 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

  • Xơ 4g
  • Calo 140, béo 1g

Watch out for

  • Natri 280mg
  • Đạm 4g

Healthier swaps

Portion sizes

  • Piece — 50 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

189 kcal per 50 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 44 min44 min
Running (steady run, 8 MET)≈ 19 min19 min
Cycling (moderate pace, 6 MET)≈ 26 min26 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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