Rye Roti Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of rye roti contains 297 calories, 9.1g protein, 55.8g carbs, and 3.3g fat. Rye Roti is a good source of sodium.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 297 kcal | 15% |
| Protein | 9.1g | 18% |
| Carbohydrates | 55.8g | 20% |
| Total Fat | 3.3g | 4% |
| Fiber | 10.2g | 36% |
| Sodium | 320.0mg | 14% |
Is Rye Roti Good for You?
Yes, Rye Roti is a nutritious whole grain bread choice. Per 100g, it delivers 10.2g of fiber (36% Daily Value) for digestive health, 9.1g of protein (18% Daily Value) for muscle maintenance, and 55.8g of carbohydrates (20% Daily Value) for sustained energy. Its low fat content at 3.3g makes it a heart-healthy staple.
Key Health Benefits of Rye Roti
High in Fiber for Digestive Health — With 10.2g of fiber per 100g (36% of your daily needs), it is excellent for promoting regular digestion and supporting a healthy gut microbiome.
Good Source of Plant-Based Protein — Containing 9.1g of protein per 100g (18% Daily Value), it is a valuable protein source for vegetarians and supports muscle repair and recovery.
Sustained Energy Release — The 55.8g of carbohydrates paired with its high fiber content means it is digested slowly, providing steady blood sugar levels and longer-lasting energy throughout the day.
Low in Fat — At only 3.3g of fat per 100g (4% Daily Value), it is a heart-healthy choice that won’t contribute excess calories from unhealthy fats.
Moderate Sodium Content — While it contains 320mg of sodium per 100g (14% Daily Value), this is relatively controlled for a bread product, making it suitable for those monitoring sodium intake.
How Does Rye Roti Compare?
Compared to standard wheat bread, Rye Roti stands out with significantly higher fiber content—10.2g per 100g versus wheat’s typical 7-8g. It is also denser in protein at 9.1g, making it a more nutrient-dense choice for those seeking sustained fullness and digestive support. The rye grain’s unique composition makes it particularly beneficial for blood sugar management.
Frequently Asked Questions
How many calories is in rye roti?
Rye Roti contains 297 calories per 100g, which represents 15% of a standard 2,000-calorie daily diet. A single roti (typically 40-50g) would contain approximately 120-150 calories depending on thickness and size.
Is rye roti good for weight loss?
Yes, it is beneficial for weight loss due to its high fiber content (10.2g per 100g), which promotes satiety and reduces overall calorie intake. The combination of protein and complex carbohydrates helps stabilize blood sugar, reducing cravings and energy crashes.
Does rye roti contain gluten?
Rye Roti does contain gluten, though typically in lower amounts than wheat bread. Individuals with celiac disease or gluten sensitivity should avoid it, but those with mild gluten sensitivity may tolerate it better than wheat alternatives.
Can I eat rye roti on a keto diet?
Rye Roti is not suitable for a strict keto diet since it contains 55.8g of carbohydrates per 100g, which would quickly exceed the typical 20-50g daily carb limit. It is better suited for moderate-carb or balanced diets.
How should I store rye roti to keep it fresh?
Store it in an airtight container or wrapped in foil at room temperature for 2-3 days, or refrigerate for up to a week. For longer storage, freeze it in a sealed bag for up to three months—simply thaw or toast directly from frozen when ready to eat.
How to Track Rye Roti Nutrition with Gram
The Gram app makes it simple to log Rye Roti and instantly see its complete nutritional breakdown, including fiber, protein, and all micronutrients. You can use our AI food scanning feature to photograph your roti, and the app will automatically calculate portion size and nutrient data. This way, you’ll have a clear picture of how it fits into your daily nutrition goals.
Frequently Asked Questions
How many calories is in rye roti?
Rye Roti contains 297 calories per 100g, which represents 15% of a standard 2,000-calorie daily diet. A single roti (typically 40-50g) would contain approximately 120-150 calories depending on thickness and size.
Is rye roti good for weight loss?
Yes, it is beneficial for weight loss due to its high fiber content (10.2g per 100g), which promotes satiety and reduces overall calorie intake. The combination of protein and complex carbohydrates helps stabilize blood sugar, reducing cravings and energy crashes.
Does rye roti contain gluten?
Rye Roti does contain gluten, though typically in lower amounts than wheat bread. Individuals with celiac disease or gluten sensitivity should avoid it, but those with mild gluten sensitivity may tolerate it better than wheat alternatives.
Can I eat rye roti on a keto diet?
Rye Roti is not suitable for a strict keto diet since it contains 55.8g of carbohydrates per 100g, which would quickly exceed the typical 20-50g daily carb limit. It is better suited for moderate-carb or balanced diets.
How should I store rye roti to keep it fresh?
Store it in an airtight container or wrapped in foil at room temperature for 2-3 days, or refrigerate for up to a week. For longer storage, freeze it in a sealed bag for up to three months—simply thaw or toast directly from frozen when ready to eat.
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Nutrition data sourced from USDA FoodData Central. Track rye roti and thousands of other foods with the Gram app.