Rye nutrition: calories, carbs, GI, protein, fiber, fats
Rye grain
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Rye
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
34 (low) |
| Glycemic load | 35 (high) |
| Calories ⓘ Calories per 100-gram serving | 338 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 60.76 grams |
| Serving Size ⓘ Serving sizes are 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/ | 32mg |
Carbs ⓘHigher in Carbs content than 93% of foods
Fiber ⓘHigher in Fiber content than 92% of foods
Potassium ⓘHigher in Potassium content than 88% of foods
Net carbs ⓘHigher in Net carbs content than 87% of foods
Magnesium ⓘHigher in Magnesium content than 86% of foods
Rye calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 338 | |
| Calories in 1 cup | 571 | 169 g |
Rye Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Rye Glycemic load (GL)
Mineral coverage chart
Calcium:
24 mg of 1,000 mg
2%
Iron:
2.63 mg of 8 mg
33%
Magnesium:
110 mg of 420 mg
26%
Phosphorus:
332 mg of 700 mg
47%
Potassium:
510 mg of 3,400 mg
15%
Sodium:
2 mg of 2,300 mg
0%
Zinc:
2.65 mg of 11 mg
24%
Copper:
0.367 mg of 1 mg
41%
Manganese:
2.577 mg of 2 mg
112%
Selenium:
13.9 µg of 55 µg
25%
Choline:
30.4 mg of 550 mg
6%
Mineral chart - relative view
Potassium
510 mg
TOP 12%
Magnesium
110 mg
TOP 14%
Phosphorus
332 mg
TOP 14%
Copper
0.367 mg
TOP 23%
Iron
2.63 mg
TOP 26%
Manganese
2.577 mg
TOP 27%
Zinc
2.65 mg
TOP 33%
Calcium
24 mg
TOP 49%
Selenium
13.9 µg
TOP 55%
Choline
30.4 mg
TOP 70%
Sodium
2 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
11 IU of 5,000 IU
0%
Vitamin E :
0.85 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.316 mg of 1 mg
26%
Vitamin B2:
0.251 mg of 1 mg
19%
Vitamin B3:
4.27 mg of 16 mg
27%
Vitamin B5:
1.456 mg of 5 mg
29%
Vitamin B6:
0.294 mg of 1 mg
23%
Folate:
38 µg of 400 µg
10%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
5.9 µg of 120 µg
5%
Vitamin chart - relative view
Vitamin B1
0.316 mg
TOP 26%
Vitamin B5
1.456 mg
TOP 30%
Vitamin B2
0.251 mg
TOP 33%
Folate
38 µg
TOP 38%
Vitamin B3
4.27 mg
TOP 39%
Vitamin B6
0.294 mg
TOP 41%
Vitamin E
0.85 mg
TOP 49%
Vitamin K
5.9 µg
TOP 54%
Vitamin A
11 IU
TOP 63%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 21%
10.34 g of 50 g
21%
Fats:
Daily Value: 3%
1.63 g of 65 g
3%
Carbs:
Daily Value: 25%
75.86 g of 300 g
25%
Water:
Daily Value: 1%
10.6 g of 2,000 g
1%
Other:
1.57 g
Protein quality breakdown
Tryptophan:
108 mg of 280 mg
39%
Threonine:
289 mg of 1,050 mg
28%
Isoleucine:
208 mg of 1,400 mg
15%
Leucine:
563 mg of 2,730 mg
21%
Lysine:
286 mg of 2,100 mg
14%
Methionine:
153 mg of 1,050 mg
15%
Phenylalanine:
435 mg of 1,750 mg
25%
Valine:
317 mg of 1,820 mg
17%
Histidine:
189 mg of 700 mg
27%
Fat type information
Saturated Fat:
0.197 g
Monounsaturated Fat:
0.208 g
Polyunsaturated fat:
0.767 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:
15.1 g
Other:
59.78 g
All nutrients for Rye per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 338kcal | 17% | 25% |
7.2 times more than Orange
|
| Protein | 10.34g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 1.63g | 3% | 70% |
20.4 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 60.76g | N/A | 13% |
1.1 times more than Chocolate
|
| Carbs | 75.86g | 25% | 7% |
2.7 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.63mg | 33% | 26% |
Equal to Beef
|
| Calcium | 24mg | 2% | 49% |
5.2 times less than Milk
|
| Potassium | 510mg | 15% | 12% |
3.5 times more than Cucumber
|
| Magnesium | 110mg | 26% | 14% |
1.3 times less than Almond
|
| Sugar | 0.98g | N/A | 66% |
9.2 times less than Coca-Cola
|
| Fiber | 15.1g | 60% | 8% |
6.3 times more than Orange
|
| Copper | 0.37mg | 41% | 23% |
2.6 times more than Shiitake
|
| Zinc | 2.65mg | 24% | 33% |
2.4 times less than Beef
|
| Phosphorus | 332mg | 47% | 14% |
1.8 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 11IU | 0% | 63% |
1518.7 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.85mg | 6% | 49% |
1.7 times less than Kiwifruit
|
| Selenium | 13.9µg | 25% | 55% | |
| Manganese | 2.58mg | 112% | 27% | |
| 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 | 4.27mg | 27% | 39% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 1.46mg | 29% | 30% |
1.3 times more than Sunflower seed
|
| Vitamin B6 | 0.29mg | 23% | 41% |
2.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 5.9µg | 5% | 54% |
17.2 times less than Broccoli
|
| Folate | 38µg | 10% | 38% |
1.6 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.2g | 1% | 77% |
29.9 times less than Beef
|
| 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
|
| Isoleucine | 0.21mg | 0% | 85% |
4.4 times less than Salmon raw
|
| Leucine | 0.56mg | 0% | 80% |
4.3 times less than Tuna
|
| 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
|
| 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*
3%
Total Fat
2g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 2mg
25%
Total Carbohydrate
76g
60%
Dietary Fiber
15g
Total Sugars g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0%
Calcium
24mg
2%
Iron
3mg
38%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.