Rye nutrition: calories, carbs, GI, protein, fiber, fats
Rye grain
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 for selected serving | 571 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 103 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/ | 54 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
56IU of 5,000IU
1.1%
Vitamin E :
4.3mg of 15mg
29%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
1.6mg of 1mg
134%
Vitamin B2:
1.3mg of 1mg
98%
Vitamin B3:
22mg of 16mg
135%
Vitamin B5:
7.4mg of 5mg
148%
Vitamin B6:
1.5mg of 1mg
115%
Folate:
193µg of 400µg
48%
Vitamin B12:
0µg of 2µg
0%
Choline:
154mg of 550mg
28%
Vitamin K:
30µg of 120µg
25%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 35%
17.5 g of 50 g
17.5 g (35% of DV )
Fats:
Daily Value: 4%
2.8 g of 65 g
2.8 g (4% of DV )
Carbs:
Daily Value: 43%
128.2 g of 300 g
128.2 g (43% of DV )
Water:
Daily Value: 1%
17.9 g of 2,000 g
17.9 g (1% of DV )
Other:
2.7 g
2.7 g
Protein quality breakdown
Tryptophan:
548mg of 280mg
196%
Threonine:
1465mg of 1,050mg
140%
Isoleucine:
1055mg of 1,400mg
75%
Leucine:
2854mg of 2,730mg
105%
Lysine:
1450mg of 2,100mg
69%
Methionine:
776mg of 1,050mg
74%
Phenylalanine:
2205mg of 1,750mg
126%
Valine:
1607mg of 1,820mg
88%
Histidine:
958mg of 700mg
137%
Fat type information
Saturated Fat:
0.33 g
Monounsaturated Fat:
0.35 g
Polyunsaturated fat:
1.3 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
1.2 g
Glucose:
0.27 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Rye
Sugar:
1.7 g
Fiber:
26 g
Other:
101 g
All nutrients for Rye per selected serving size (1 cup - 169g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 571kcal | 29% | 25% |
7.2 times more than Orange
|
| Protein | 17g | 42% | 43% |
3.7 times more than Broccoli
|
| Fats | 2.8g | 4% | 70% |
20.4 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 103g | N/A | 13% |
1.1 times more than Chocolate
|
| Carbs | 128g | 43% | 7% |
2.7 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 186mg | 44% | 14% |
1.3 times less than Almond
|
| Calcium | 41mg | 4% | 49% |
5.2 times less than Milk
|
| Potassium | 862mg | 25% | 12% |
3.5 times more than Cucumber
|
| Iron | 4.4mg | 56% | 26% |
Equal to Beef broiled
|
| Sugar | 1.7g | N/A | 66% |
9.2 times less than Coca-Cola
|
| Fiber | 26g | 102% | 8% |
6.3 times more than Orange
|
| Copper | 0.62mg | 69% | 23% |
2.6 times more than Shiitake
|
| Zinc | 4.5mg | 41% | 33% |
2.4 times less than Beef broiled
|
| Phosphorus | 561mg | 80% | 14% |
1.8 times more than Chicken meat
|
| Sodium | 3.4mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 19IU | 0% | 63% |
1518.7 times less than Carrot
|
| Vitamin A RAE | 1.7µg | 0% | 72% | |
| Vitamin E | 1.4mg | 10% | 49% |
1.7 times less than Kiwifruit
|
| Manganese | 4.4mg | 189% | 27% | |
| Selenium | 23µg | 43% | 55% | |
| Vitamin B1 | 0.53mg | 45% | 26% |
1.2 times more than Pea raw
|
| Vitamin B2 | 0.42mg | 33% | 33% |
1.9 times more than Avocado
|
| Vitamin B3 | 7.2mg | 45% | 39% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 2.5mg | 49% | 30% |
1.3 times more than Sunflower seed
|
| Vitamin B6 | 0.5mg | 38% | 41% |
2.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 10µg | 8% | 54% |
17.2 times less than Broccoli
|
| Folate | 64µg | 16% | 38% |
1.6 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.33g | 2% | 77% |
29.9 times less than Beef broiled
|
| Choline | 51mg | 9% | 70% | |
| Monounsaturated Fat | 0.35g | N/A | 77% |
47.1 times less than Avocado
|
| Polyunsaturated fat | 1.3g | N/A | 52% |
61.5 times less than Walnut
|
| Tryptophan | 0.18mg | 0% | 77% |
2.8 times less than Chicken meat
|
| Threonine | 0.49mg | 0% | 79% |
2.5 times less than Beef broiled
|
| Isoleucine | 0.35mg | 0% | 85% |
4.4 times less than Salmon raw
|
| Leucine | 0.95mg | 0% | 80% |
4.3 times less than Tuna Bluefin
|
| Lysine | 0.48mg | 0% | 81% |
1.6 times less than Tofu
|
| Methionine | 0.26mg | 25% | 78% |
1.6 times more than Quinoa
|
| Phenylalanine | 0.74mg | 0% | 78% |
1.5 times less than Egg
|
| Valine | 0.54mg | 0% | 82% |
6.4 times less than Soybean raw
|
| Histidine | 0.32mg | 0% | 80% |
4 times less than Turkey meat
|
| Fructose | 0.19g | 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 571
% Daily Value*
4.2%
Total Fat
2.8g
1.5%
Saturated Fat 0.33g
0
Trans Fat
0g
0
Cholesterol 0mg
0.15%
Sodium 3.4mg
43%
Total Carbohydrate
128g
102%
Dietary Fiber
26g
Total Sugars 0g
Includes ? g Added Sugars
Protein
17g
Vitamin D
0mcg
0
Calcium
41mg
4.1%
Iron
4.4mg
56%
Potassium
862mg
25%
*
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.