KETO VERDICTAVOID
Rye bread is not keto-friendly. At ~48g net carbs per 100g, even small portions quickly exceed daily carb limits. Best reserved for off-plan days or carb cycling—not standard ketogenic eating.
Is Rye Bread Keto?
Bread & Baked
Rye bread is not keto-friendly. At ~48g net carbs per 100g, even small portions quickly exceed daily carb limits. Best reserved for off-plan days or carb cycling—not standard ketogenic eating.
- Net carbs (100g)48g
- Protein (100g)8–10g
- Fat (100g)1–3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
48g
Total Carbs
57.6g
Fiber
9.6g
Protein
8–10g
Fat
1–3g
Calories
230–270
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high net carbs: ~48g per 100g disrupts ketosis
- Fermentation doesn’t remove starch: lowers FODMAPs, not total carbs
- Low fat macro profile: requires heavy toppings to approach keto ratios
- Even one slice can exceed strict daily carb targets
HEALTH BENEFITS
- Provides B vitamins and minerals from whole grains
- Higher fiber than many white breads (arabinoxylans/prebiotic potential)
- Naturally fermented styles may be easier to digest for some
- Contains modest protein compared with other breads
PREPARATION SUGGESTIONS
PORTION CONTROL (IF OFF-PLAN)
For a planned refeed, weigh a thin slice (25–30g), toast, and pair with high-fat toppings (e.g., butter, avocado) to blunt glycemic impact.
OPEN-FACED OPTION
Use a single small slice as an open-faced base with eggs or salmon to cap carbs while increasing satiety.