Rye nutrition: calories, carbs, GI, protein, fiber, fats
Rye grain
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Rye
| Calories ⓘ Calories for selected serving | 338 kcal |
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
34 (low) |
| Glycemic load | 35 (high) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 61 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (169 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 3.5 (acidic) |
| Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ | 32 mg |
Rye calories (kcal)
| Calories for different serving sizes of rye | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 338 | |
| Calories in 1 cup | 571 | 169 g |
| Calories for different varieties of rye | Calories | Weight |
|---|---|---|
| Rye grain (this food) | 338 | 100 g |
| Rye flour, dark | 325 | 100 g |
| Rye flour, medium | 349 | 100 g |
| Rye flour, light | 357 | 100 g |
Rye Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Rye Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
3µg of 900µg
0.33%
Vitamin E:
2.6mg of 15mg
17%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.95mg of 1mg
79%
Vitamin B2:
0.75mg of 1mg
58%
Vitamin B3:
13mg of 16mg
80%
Vitamin B5:
4.4mg of 5mg
87%
Vitamin B6:
0.88mg of 1mg
68%
Folate:
114µg of 400µg
29%
Vitamin B12:
0µg of 2µg
0%
Choline:
91mg of 550mg
17%
Vitamin K:
18µg of 120µg
15%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 21%
10.3 g of 50 g
10.3 g (21% of DV )
Fats:
Daily Value: 3%
1.6 g of 65 g
1.6 g (3% of DV )
Carbs:
Daily Value: 25%
75.9 g of 300 g
75.9 g (25% of DV )
Water:
Daily Value: 1%
10.6 g of 2,000 g
10.6 g (1% of DV )
Other:
1.6 g
1.6 g
Protein quality breakdown
Tryptophan:
324mg of 280mg
116%
Threonine:
867mg of 1,050mg
83%
Isoleucine:
624mg of 1,400mg
45%
Leucine:
1689mg of 2,730mg
62%
Lysine:
858mg of 2,100mg
41%
Methionine:
459mg of 1,050mg
44%
Phenylalanine:
1305mg of 1,750mg
75%
Valine:
951mg of 1,820mg
52%
Histidine:
567mg of 700mg
81%
Fat type information
Saturated fat:
0.2 g
Monounsaturated fat:
0.21 g
Polyunsaturated fat:
0.77 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Rye
Sugar:
0.98 g
Fiber:
15 g
Other:
60 g
All nutrients for Rye per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 1µg | 0% | 72% | |
| Calories | 338kcal | 17% | 25% |
7.2 times more than Orange
|
| Protein | 10g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 1.6g | 3% | 70% |
20.4 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 61g | N/A | 13% |
1.1 times more than Chocolate
|
| Carbs | 76g | 25% | 7% |
2.7 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 110mg | 26% | 14% |
1.3 times less than Almonds
|
| Calcium | 24mg | 2% | 49% |
5.2 times less than Milk
|
| Potassium | 510mg | 15% | 12% |
3.5 times more than Cucumber
|
| Iron | 2.6mg | 33% | 26% |
Equal to Beef broiled
|
| Sugar | 0.98g | N/A | 66% |
9.2 times less than Coca-Cola
|
| Fiber | 15g | 60% | 8% |
6.3 times more than Orange
|
| Copper | 0.37mg | 41% | 23% |
2.6 times more than Shiitake
|
| Zinc | 2.7mg | 24% | 33% |
2.4 times less than Beef broiled
|
| Phosphorus | 332mg | 47% | 14% |
1.8 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White bread
|
| Vitamin E | 0.85mg | 6% | 49% |
1.7 times less than Kiwi
|
| Manganese | 2.6mg | 112% | 27% | |
| Selenium | 14µg | 25% | 55% | |
| Vitamin B1 | 0.32mg | 26% | 26% |
1.2 times more than Pea raw
|
| Vitamin B2 | 0.25mg | 19% | 33% |
1.9 times more than Avocado
|
| Vitamin B3 | 4.3mg | 27% | 39% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 1.5mg | 29% | 30% |
1.3 times more than Sunflower seeds
|
| Vitamin B6 | 0.29mg | 23% | 41% |
2.5 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 5.9µg | 5% | 54% |
17.2 times less than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 38µg | 10% | 38% |
1.6 times less than Brussels sprouts
|
| Choline | 30mg | 6% | 70% | |
| Saturated fat | 0.2g | 1% | 77% |
29.9 times less than Beef broiled
|
| Monounsaturated fat | 0.21g | N/A | 77% |
47.1 times less than Avocado
|
| Polyunsaturated fat | 0.77g | N/A | 52% |
61.5 times less than Walnut
|
| Tryptophan | 0.11mg | 0% | 77% |
2.8 times less than Chicken meat
|
| Threonine | 0.29mg | 0% | 79% |
2.5 times less than Beef broiled
|
| Isoleucine | 0.21mg | 0% | 85% |
4.4 times less than Salmon raw
|
| Leucine | 0.56mg | 0% | 80% |
4.3 times less than Tuna Bluefin
|
| Lysine | 0.29mg | 0% | 81% |
1.6 times less than Tofu
|
| Methionine | 0.15mg | 15% | 78% |
1.6 times more than Quinoa
|
| Phenylalanine | 0.44mg | 0% | 78% |
1.5 times less than Egg
|
| Valine | 0.32mg | 0% | 82% |
6.4 times less than Soybean raw
|
| Histidine | 0.19mg | 0% | 80% |
4 times less than Turkey meat
|
| Fructose | 0.11g | 0% | 92% |
53.6 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 338
% Daily Value*
2.5%
Total Fat
1.6g
0.9%
Saturated Fat 0.2g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
25%
Total Carbohydrate
76g
60%
Dietary Fiber
15g
Total Sugars 0g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0
Calcium
24mg
2.4%
Iron
2.6mg
33%
Potassium
510mg
15%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Rye nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.