Rye grain nutrition facts
Secale cereale L.
100 grams of rye grain contain 338 calories, 10 g of protein, 76 g of carbohydrates and 1.6 g of fat. It is an excellent source of manganese (112% DV), dietary fiber (54% DV), copper (41% DV) and pantothenic acid (B5) (29% DV). Most of its calories (84%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese112%
- Dietary fiber54%
- Copper41%
- Pantothenic acid (B5)29%
- Niacin (B3)27%
- Phosphorus27%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.85 mg | 6% |
| Vitamin K | 5.9 µg | 5% |
| Thiamin (B1) | 0.32 mg | 26% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 4.27 mg | 27% |
| Pantothenic acid (B5) | 1.46 mg | 29% |
| Vitamin B6 | 0.29 mg | 17% |
| Folate | 38 µg | 10% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 30.4 mg | 6% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 2.63 mg | 15% |
| Potassium | 510 mg | 11% |
| Magnesium | 110 mg | 26% |
| Phosphorus | 332 mg | 27% |
| Zinc | 2.65 mg | 24% |
| Copper | 0.37 mg | 41% |
| Manganese | 2.58 mg | 112% |
| Selenium | 13.9 µg | 25% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.21 g | - |
| Polyunsaturated fat | 0.77 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 10.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Rye grain | Category average | Difference |
|---|---|---|---|
| Calories | 338 | 284 | +19% |
| Protein | 10.3 g | 8.81 g | +17% |
| Total carbohydrate | 75.9 g | 58.5 g | +30% |
| Total fat | 1.63 g | 2.25 g | -28% |
| Dietary fiber | 15.1 g | 5.77 g | +162% |
| Total sugars | 0.98 g | 0.94 g | +4% |
| Sodium | 2 mg | 94.9 mg | -98% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168884. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.