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Rye bread + Yogurt
100 g of rye bread plus 100 g of yogurt: 320 kcal, 12.0 g protein, 53.0 g carbs, 6.6 g fat and 5.8 g fibre. Band-by-band verdicts and what the plate still needs.
Band by band
| Macro | Band (100 g + 100 g) | This plate | Verdict |
|---|---|---|---|
| Calories | 250-550 | 320.0 | in range |
| Protein (g) | 15-40 | 12.0 | under |
| Carbs (g) | 20-55 | 53.0 | in range |
| Fat (g) | 3-20 | 6.6 | in range |
| Fibre (g) | 2-10 | 5.8 | in range |
What the plate still needs
Protein (g) is over
| To fix it | Amount |
|---|---|
| Chicken breast | 31.0 per 100 g |
| Pumpkin seeds | 30.2 per 100 g |
| Tuna | 29.9 per 100 g |
Nutrition pages: Rye bread · Yogurt.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
Is rye bread with yogurt a good pairing?
The combined plate scores 4 of 5 reference bands (kcal, carbs, fat, fiber). The band table below shows exactly which ones are in, under or over — the score is just the count of "in" rows.
How much is a "plate" here?
100 g of each food, raw or cooked exactly as the USDA rows state. Scale up or down and the proportions hold.
What should I add to this plate?
The fixes table below lists, for every band that is out of range, three real staples from the index that move it the right way.
A plate is a plan with a log
TempoLife turns the two foods and their grams into a logged meal against your daily targets.