Rye grain
FDC ID: 168884
At a glance
Rye grain is a high-calorie food in the Cereal Grains and Pasta category, providing 338 kcal per 100g. Each 100g supplies 10.3g of protein, 1.6g of fat, 75.9g of carbohydrates. It is an especially good source of manganese (112% of the Daily Value), dietary fiber (54% of the Daily Value), copper (41% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
338
kcal
Protein
10.3
g
Total Fat
1.6
g
Total Carbohydrate
75.9
g
Dietary Fiber
15.1
g
Nutrition profile of Rye grain
Rye grain provides about 338 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, low in fat, carbohydrate-dense.
Key nutrients and what they do
- Manganese 112%supports bone formation and enzymes in carbohydrate/fat metabolism
- Dietary Fiber 54%supports gut health and slows post-meal blood-sugar spikes
- Copper 41%aids iron use and the formation of red blood cells and collagen
- Niacin 27%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people concerned about digestion or blood-sugar balance
- ✓people on carb-heavy diets or who tire easily
- ✓people focused on energy metabolism and muscle condition
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 338 kcal | 96 kcal |
| Protein | 10.3 g | 2.9 g |
| Fat | 1.6 g | 0.5 g |
| Carbs | 75.9 g | 21.5 g |
| Fiber | 15.1 g | 4.3 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 338 kcal | 16.9% | |
| Water | 10.60 g | — | |
| Protein | 10.34 g | 20.7% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.63 g | 2.1% | |
| Total Carbohydrate | 75.86 g | 27.6% | |
| Dietary Fiber | 15.10 g | 53.9% | |
| Sodium | 2 mg | 0.1% | |
| Potassium | 510 mg | 10.9% | |
| Calcium | 24 mg | 1.8% | |
| Magnesium | 110 mg | 26.2% | |
| Phosphorus | 332 mg | 26.6% | |
| Iron | 2.63 mg | 14.6% | |
| Zinc | 2.65 mg | 24.1% | |
| Copper | 0.37 mg | 40.8% | |
| Manganese | 2.58 mg | 112.0% | |
| Selenium | 13.90 μg | 25.3% | |
| Retinol | 0 μg | — | |
| Vitamin A | 1 μgRAE | 0.1% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.85 mg | 5.7% | |
| Thiamin | 0.32 mg | 26.3% | |
| Riboflavin | 0.25 mg | 19.3% | |
| Niacin | 4.27 mg | 26.7% | |
| Vitamin B6 | 0.29 mg | 17.3% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 38 μg | 9.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 5.90 mg | 6.6% |
Frequently Asked Questions
How many calories does 100g of Rye grain have?
Rye grain has 338 kcal (calories) per 100g.
How much protein, fat, and carbs are in Rye grain?
Per 100g, Rye grain provides 10.3g protein, 1.6g fat, 75.9g carbohydrates.
What nutrients is Rye grain high in?
Per 100g, Rye grain is a notable source of Manganese (about 112% of the Daily Value), Dietary Fiber (about 54% of the Daily Value), Copper (about 41% of the Daily Value).
What is the source of this nutrition data for Rye grain?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)