Baked into breads
Sunflower rye bread is a hearty, dense loaf that combines the earthy, slightly sour flavor of rye with the nutty crunch of sunflower seeds. Typically made from a blend of rye and wheat flours, water, salt, and yeast, it's a staple in Northern and Eastern European baking, often enjoyed sliced thin with butter or as part of a rustic meal.
🍽️ Nutrition at a glance
This bread is a good source of complex carbohydrates and dietary fiber, providing sustained energy. The sunflower seeds add healthy fats, plant-based protein, and key nutrients like magnesium, vitamin E, and selenium, with a typical slice containing roughly 100-150 calories.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 4 g |
| Carbs | 22 g |
| Fat | 2.5 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 230 mg |
| Iron | 1.5 mg |
| Magnesium | 25 mg |
| Phosphorus | 60 mg |
| Potassium | 100 mg |
| Zinc | 0.8 mg |
| Thiamin (B1) | 0.15 mg |
| Niacin (B3) | 1.5 mg |
| Folate | 30 mcg |
Per 1 slice (50 g) · estimated, varies by recipe
💡 What's interesting
Culturally, rye bread has been a dietary cornerstone in regions like Scandinavia and Germany for centuries due to rye's ability to grow in cooler climates. Nutritionally, the combination of rye and sunflower seeds creates a bread with a lower glycemic index than many white breads, making it a more blood-sugar-friendly option.
