Rye grain
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.3 MG | 26% | |
| Riboflavin | 0.3 MG | 19% | |
| Niacin | 4.3 MG | 27% | |
| Pantothenic acid | 1.5 MG | 29% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 38 UG | 10% | |
| Choline, total | 30.4 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.9 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 2.6 MG | 15% | |
| Magnesium, Mg | 110 MG | 26% | |
| Phosphorus, P | 332 MG | 27% | |
| Potassium, K | 510 MG | 11% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 2.7 MG | 24% | |
| Copper, Cu | 0.4 MG | 41% | |
| Manganese, Mn | 2.6 MG | 112% | |
| Selenium, Se | 13.9 UG | 25% |
Nutrition Highlights
- Good source of protein with 10.3g per 100g.
- Very low in fat (1.6g per 100g).
- High in dietary fiber (15.1g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (26% DV).
- Good source of Phosphorus, P (27% DV).
- Good source of Zinc, Zn (24% DV).
About Rye grain
Rye grain is a whole cereal with a notably robust nutritional profile relative to most grains. High fiber content, solid protein, and only modest fat make it stand apart from refined grain products. Used whole in some northern European porridges and grain bowls, or cracked and milled into flour, rye carries a slightly bitter, earthy flavor that distinguishes it clearly from wheat.
Dietary Information
Rye grain is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Rye grain include Manganese, Mn (112% DV) , Copper, Cu (41% DV) , Pantothenic acid (29% DV) , Phosphorus, P (27% DV) , and Niacin (27% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 338 calories per 100 grams, Rye grain gets 12% of its calories from protein, 90% from carbohydrates, and 4% from fat. This is moderately high, similar to many cooked grains and dairy products.
Compare Rye grain
See how Rye grain compares to other foods in terms of nutrition:
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- Rye grain vs Pasta, dry, unenriched
- Rye grain vs Pasta, cooked, unenriched, without added salt
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