Rye bread glycemic index
Rye bread has a glycemic index of 60, which is medium. A 30 g serving (1 slice) has a glycemic load of 8 (low).
Also known as: dark rye, wholemeal rye bread
- Serving30 g
- Available carbs13 g
- Fiber1.7 g
- Sugars1.2 g
- Protein2.6 g
- Calories78 kcal
Serving: 1 slice.
What to know
Rye breads averaged a medium GI of 60 across 13 studies. Dense rye breads with whole kernels, such as pumpernickel, are lower than light rye loaves.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 21 g | 13 | Medium |
| 100 g | 43 g | 26 | High |
| 30 g · 1 slice | 13 g | 8 | Low |
| 60 g · double serving | 26 g | 15 | Medium |
What the studies found
The value of 60 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 13 studies. Results range from 42 to 67. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 42 · Germany 1977
- 48 · Australia 2004
- 51 · Turkey 1998
- 55 · Germany 2014
- 57 · Canada 1992
- 59 · Australia 1995
- 59 · Canada 1984
- 62 · Sweden 2005
- 64 · Canada 1985
- 65 · Korea 2018
- 67 · Canada 1985
- 67 · Finland 2000
Rye bread compared with other bread & bakery
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Frequently asked questions
Is rye bread low glycemic?
No. With a GI of 60, rye bread is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of rye bread?
A 30 g serving (1 slice) has a glycemic load of 8, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat rye bread?
With a GI of 60 and a low glycemic load per serving, rye bread usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in rye bread?
A 30 g serving has about 14 g of total carbohydrate, including 1.7 g of fiber, leaving 12.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 48.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 259 kcal | 78 kcal |
| Carbohydrates | 48 g | 14 g |
| Available carbs | 43 g | 13 g |
| Fiber | 5.8 g | 1.7 g |
| Sugars | 3.9 g | 1.2 g |
| Protein | 8.5 g | 2.6 g |
| Fat | 3.3 g | 1 g |
Source: USDA FoodData Central, Bread, rye (SR Legacy, FDC 172684). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.