Wholemeal rye bread
BLS 4.0 food: Wholemeal rye bread (Roggenvollkornbrot), code B121000 · cross-reference USDA FDC #174918
Per portion (80 g)
154 kcalenergy
4.8 gprotein
7.7 gfibre
1.4 gfat
26 gcarbohydrate
Verified benefits — authorised EU health claims
Wholemeal rye bread meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 13 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 13 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 13 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionRye fibre contributes to normal bowel function.
✓ 9.6 g fibre per 100 g; condition for "high fibre": at least 6 g per 100 g (or 3 g per 100 kcal).
EUR-LexEU CommissionThiamine contributes to normal energy-yielding metabolism.
✓ 0.27 mg per 100 g = 24 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.27 mg per 100 g = 24 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 17 more authorised claims
Thiamine contributes to the normal function of the heart.
✓ 0.27 mg per 100 g = 24 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 3.1 mg per 100 g = 19 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.1 mg per 100 g = 19 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.1 mg per 100 g = 19 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.1 mg per 100 g = 19 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 258 mg per 100 g = 37 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 24.5 µg per 100 g = 45 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 24.5 µg per 100 g = 45 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 24.5 µg per 100 g = 45 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 24.5 µg per 100 g = 45 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 24.5 µg per 100 g = 45 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.17 mg per 100 g = 18 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.17 mg per 100 g = 18 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.17 mg per 100 g = 18 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.17 mg per 100 g = 18 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1.5 mg per 100 g = 75 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1.5 mg per 100 g = 75 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in saturated fat — which relates to the authorised claims: “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle❤️ Heart health💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system🌾 Digestion & gut✨ Healthy skin💇 Hair & nails🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 193 kcal | 154 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 6 g | 4.8 g | BLS PROT625 · Laboratory analysis | |
| Fat | 1.8 g | 1.4 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 32.5 g | 26 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 4.6 g | 3.7 g | BLS SUGAR · Calculated by formula | |
| starch | 27.9 g | 22.3 g | BLS STARCH · Laboratory analysis | |
| Dietary fibre | 9.6 g | 7.7 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 2 g | 1.6 g | BLS FIBSOL · Laboratory analysis | |
| Water | 46.4 g | 37.1 g | BLS WATER · Laboratory analysis | |
| Salt | 1.1 g | 0.88 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.19 g | 0.15 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.55 g | 0.44 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.56 g | 0.45 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.11 g | 0.09 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.11 g | 0.09 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Laboratory analysis | |
| DHA | 1.2 mg | 0.96 mg | BLS F22:6CN3 · Laboratory analysis | |
| EPA + DHA (long-chain omega-3) | 1.2 mg | 0.96 mg | BLS | |
| omega6 | 0.45 g | 0.36 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.45 g | 0.36 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 0.54 g | 0.43 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 2.9 µg | 2.3 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.64 mg | 0.51 mg | 5 % | BLS VITE · Laboratory analysis |
| Vitamin K | 4.2 µg | 3.3 µg | 6 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.27 mg | 0.21 mg | 24 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.08 mg | 0.07 mg | 6 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 3.1 mg | 2.5 mg | 19 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.34 mg | 0.27 mg | 6 % | BLS PANTAC · Laboratory analysis |
| Vitamin B6 | 0.1 mg | 0.08 mg | 7 % | BLS VITB6 · Laboratory analysis |
| Biotin | 7.4 µg | 5.9 µg | 15 % | BLS BIOT · Laboratory analysis |
| Folate | 16.7 µg | 13.4 µg | 8 % | BLS FOL · Calculated by formula |
| Choline | 14.6 mg | 11.7 mg | USDA FDC 174918 |
Minerals & trace elements
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 441 mg | 352 mg | BLS NA · Laboratory analysis | |
| Potassium | 256 mg | 204 mg | 13 % | BLS K · Laboratory analysis |
| Calcium | 25.5 mg | 20.4 mg | 3 % | BLS CA · Laboratory analysis |
| Magnesium | 55.7 mg | 44.6 mg | 15 % | BLS MG · Laboratory analysis |
| Phosphorus | 258 mg | 206 mg | 37 % | BLS P · Laboratory analysis |
| Iron | 1.6 mg | 1.3 mg | 12 % | BLS FE · Laboratory analysis |
| Zinc | 1.4 mg | 1.1 mg | 14 % | BLS ZN · Laboratory analysis |
| Selenium | 24.5 µg | 19.6 µg | 45 % | USDA FDC 174918 |
| Copper | 0.17 mg | 0.14 mg | 18 % | BLS CU · Laboratory analysis |
| Manganese | 1.5 mg | 1.2 mg | 75 % | BLS MN · Laboratory analysis |
| fluoride | 0.36 mg | 0.29 mg | BLS FD · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 80 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.12 g | 0.1 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.18 g | 0.14 g | BLS ILE · Laboratory analysis | |
| Leucine | 0.32 g | 0.26 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.17 g | 0.14 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.08 g | 0.06 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.25 g | 0.2 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.18 g | 0.14 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.06 g | 0.04 g | BLS TRP · Laboratory analysis | |
| Valine | 0.25 g | 0.2 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.