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Rye nutrition, glycemic index, calories, net carbs & more

Rye grain
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Rye

Rye
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
34 (low)
Insulin index ⓘ
N/A
Calories
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)
93% Carbs
92% Fiber
88% Potassium
87% Net carbs
86% Magnesium
Explanation: The given food contains more Carbs than 93% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Potassium, Net carbs, and Magnesium.

Rye Glycemic index (GI)

34

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 99% 79% 143% 45% 1% 73% 123% 337% 76% 17%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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

11% 2% 76% 11% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 116% 83% 45% 62% 41% 44% 75% 53% 81%
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

0.197% 0.208% 0.767%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g

Carbohydrate type breakdown

0.71% 0.16% 0.11%
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

15.1% 59.78%
Sugar: 0.98 g
Fiber: 15.1 g
Other: 59.78 g

All nutrients for Rye per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 13% 60.76g 1.1 times more than Chocolate Chocolate
Protein 25% 43% 10.34g 3.7 times more than Broccoli Broccoli
Fats 3% 70% 1.63g 20.4 times less than Cheese Cheese
Carbs 25% 7% 75.86g 2.7 times more than Rice Rice
Calories 17% 25% 338kcal 7.2 times more than Orange Orange
Fructose 0% 92% 0.11g 53.6 times less than Apple Apple
Sugar N/A 66% 0.98g 9.2 times less than Coca-Cola Coca-Cola
Fiber 60% 8% 15.1g 6.3 times more than Orange Orange
Calcium 2% 49% 24mg 5.2 times less than Milk Milk
Iron 33% 26% 2.63mg Equal to Beef Beef
Magnesium 26% 14% 110mg 1.3 times less than Almond Almond
Phosphorus 47% 14% 332mg 1.8 times more than Chicken meat Chicken meat
Potassium 15% 12% 510mg 3.5 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 24% 33% 2.65mg 2.4 times less than Beef Beef
Copper 41% 23% 0.37mg 2.6 times more than Shiitake Shiitake
Vitamin A 0% 63% 11IU 1518.7 times less than Carrot Carrot
Vitamin E 6% 49% 0.85mg 1.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 26% 26% 0.32mg 1.2 times more than Pea Pea
Vitamin B2 19% 33% 0.25mg 1.9 times more than Avocado Avocado
Vitamin B3 27% 39% 4.27mg 2.2 times less than Turkey meat Turkey meat
Vitamin B5 29% 30% 1.46mg 1.3 times more than Sunflower seed Sunflower seed
Vitamin B6 23% 41% 0.29mg 2.5 times more than Oat Oat
Folate 10% 38% 38µg 1.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 5% 54% 5.9µg 17.2 times less than Broccoli Broccoli
Tryptophan 0% 77% 0.11mg 2.8 times less than Chicken meat Chicken meat
Threonine 0% 79% 0.29mg 2.5 times less than Beef Beef
Isoleucine 0% 85% 0.21mg 4.4 times less than Salmon Salmon
Leucine 0% 80% 0.56mg 4.3 times less than Tuna Tuna
Lysine 0% 81% 0.29mg 1.6 times less than Tofu Tofu
Methionine 15% 78% 0.15mg 1.6 times more than Quinoa Quinoa
Phenylalanine 0% 78% 0.44mg 1.5 times less than Egg Egg
Valine 0% 82% 0.32mg 6.4 times less than Soybean Soybean
Histidine 0% 80% 0.19mg 4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 77% 0.2g 29.9 times less than Beef Beef
Monounsaturated Fat N/A 77% 0.21g 47.1 times less than Avocado Avocado
Polyunsaturated fat N/A 52% 0.77g 61.5 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 338
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Rye nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.