A typical slice of whole rye bread contains 83 calories, 1 gram of fat, 211 milligrams of sodium, 15 grams of carbohydrates and 3 grams of protein. It also contains 2 grams of dietary fiber and 1 gram of sugar. Its vitamin content includes vitamins E and B6 as well as thiamine, riboflavin, niacin and folate. Minerals include calcium, iron, manganese, selenium and magnesium.
Whole rye bread is a good source of fiber, which contributes to a feeling of fullness and satisfaction that aids in weight loss efforts. Fiber promotes proper digestion, decreasing the chances of developing constipation and hemorrhoids. It lowers cholesterol, reducing the chances of developing coronary issues. Evidence also indicates that fiber intake decreases the chances of gallstone development.
Magnesium, another nutrient in rye bread, appears to influence the way the body uses glucose and secretes insulin. There is also some evidence that consuming rye bread plays a role in inhibiting genes that are involved with faulty insulin signaling. These factors lower the risk of developing type 2 diabetes.
Rye is a cereal grain with an appearance similar to that of wheat, but it is longer and thinner. Separating the germ and bran from the endosperm is more difficult with rye, so the grain often retains more nutrients than refined wheat flour.