Across 3 real meals logged on Fuel Log, meals tagged rye average 153 kcal and 5g protein. Every entry below is a real photographed meal with AI-estimated calories.
A denser grain than wheat with a distinctly earthy flavor and slightly higher fiber content, though not enough to meaningfully change the calorie math—rye bread and flour still pack roughly 3-4 calories per gram. The real consideration is that rye's chewiness and stronger taste make it easier to eat less of, which may actually work in your favor.
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