Grains And Cereals • Deep Nutrition Analytics
Rye grain
Delivering 337 kcal per 100 grams, Rye grain functions as a grains and cereals with carbohydrates (75.9g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 112% of your daily value for Manganese (2.58 mg) in a standard 100g portion. While caloric density is concentrated at 3.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 10.3 g
- Carbohydrates
- 75.9 g
- Fat
- 1.6 g
- Fiber
- 15.1 g
Carbohydrate Quality & Sustained Energy
Rye grain delivers 75.9g of carbohydrates balanced with 15.1g of fiber, yielding 60.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 10.3 g |
| Fiber, total dietary | 15.1 g |
| Total lipid (fat) | 1.6 g |
| Energy | 1410 kJ |
| Total Sugars | 1 g |
| Carbohydrate, by difference | 75.9 g |
| Energy | 338 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.6 mg |
| Copper | 0.4 mg |
| Phosphorus | 332 mg |
| Magnesium | 110 mg |
| Selenium | 13.9 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin A, IU | 11 IU |
| Vitamin A, RAE | 1 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin K (phylloquinone) | 5.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 110 mg |
| Phosphorus, P | 332 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 2.6 mg |
| Calcium, Ca | 24 mg |
| Potassium, K | 510 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 13.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.4 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.4 g |
| Proline | 0.8 g |
| Folate, total | 38 µg |
| Ash | 1.6 g |
| Fructose | 0.1 g |
| Choline, total | 30.4 mg |
| Betaine | 146 mg |
| Isoleucine | 0.2 g |
| Leucine | 0.6 g |
| Lysine | 0.3 g |
| Valine | 0.3 g |
| Arginine | 0.5 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.6 g |
| Serine | 0.5 g |
| Sucrose | 0.7 g |
| Glucose | 0.2 g |
| Water | 10.6 g |
| Folate, food | 38 µg |
| Tryptophan | 0.1 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Carotene, beta | 7 µg |
| Folate, DFE | 38 µg |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| Niacin | 4.3 mg |
| Pantothenic acid | 1.5 mg |
| Lutein + zeaxanthin | 210 µg |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 510 mg of dietary potassium (11% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Magnesium Support
Offers 110 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- cup169 g
Compare Rye grain with Category Peers
Rye grain vs Wheat, soft white
Compared to Wheat, soft white, Rye grain has 19% more fiber and 1% lower calories per 100g.
Rye grain vs Triticale flour, whole-grain
Compared to Triticale flour, whole-grain, Rye grain has 3% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Rye grain?
A standard 100-gram serving of Rye grain contains 337 calories (1410 kJ), alongside 10.3g of protein, 75.9g of carbohydrates, and 1.6g of fat.
In common serving sizes:- 169g (cup): ~570 kcal
Is Rye grain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 60.8g of net carbs per 100g (75.9g total carbs minus 15.1g fiber), consuming Rye grain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rye grain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rye grain are:
- Manganese: 2.58 mg (112% of your daily value)
- Copper: 0.367 mg (41% of your daily value)
- Phosphorus: 332 mg (27% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168884).