Whole rye bread (100% whole rye flour)
Low GI
GL 6 per typical slice (30 g) · GL 20 per 100 g
- High fiber content (including soluble fiber)
- Moderate glycemic load
Whole rye bread (100% whole rye flour) has a glycemic index of 50, the same as plain Whole rye bread (50). One typical slice (30 g) adds a glycemic load of 6.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1.5 per 100 g It has a significantly lower glycemic load and higher healthy fat content compared to rye bread.
Gluten-free flaxseed bread - GL 16 per 100 g Legumes provide a better protein-to-carb ratio and a slower, more stable blood sugar release than rye grains.
Sprouted whole grain bread - GL 14 per 100 g These are virtually carbohydrate-free and provide excellent essential fatty acids and fiber without spiking insulin levels.
Chia seed bread
Forms of Whole rye bread
- GI 50 · GL 20 per 100 g
Whole rye bread - GI 45 · GL 14 per 100 g sourdoughflaxseed
Rye sourdough fermented with flaxseed - GI 50 · GL 20 per 100 g sugar free
100% rye bread (pumpernickel-style) - Borodinsky breadGI 50 · GL 20 per 100 g borodinsky
- Danish rye breadGI 50 · GL 20 per 100 g danish
- Low glycemic index rye breadGI 50 · GL 20 per 100 g low glycemic index
- GI 50 · GL 20 per 100 g pumpkin seeds
Rye Bread with Pumpkin Seeds - +5 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Whole rye bread (100% whole rye flour) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 210 kcal |
| Carbohydrates | 41 g |
| Sugars (Total) | 3.5 g |
| Natural | 3.5 g |
| Added | 0 g |
| Fiber | 8 g |
| Soluble | 2.4 g |
| Insoluble | 5.6 g |
| Protein | 5.5 g |
| Fat | 2.5 g |
| Saturated | 0.3 g |
| Unsaturated | 2.2 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- High fiber content (including soluble fiber)
- Minimal processing level
- Moderate glycemic load
- Significant net carb content
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole rye bread (100% whole rye flour)?
Whole rye bread (100% whole rye flour) has a glycemic index of 50 (Low). One typical slice (30 g) has a glycemic load of 6; per 100 g the glycemic load is 20.
Is Whole rye bread (100% whole rye flour) good for people with insulin resistance?
Whole rye bread (100% whole rye flour) has a low glycemic index (50), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Whole rye bread has the lowest glycemic load?
Among the forms of Whole rye bread in this database, Rye sourdough fermented with flaxseed has the lowest glycemic load (14 per 100 g).
Check Whole rye bread (100% whole rye flour) in the Logi app, with your portion.
