4 forms & preparations
Dietary labels are inferred automatically from Rye's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 32/100
How many beneficial nutrients Rye delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Rye come from — the split across carbs, fat & protein.
84% from carbs
-
Carbs 84%75.9 g per serving
-
Fat 4%1.6 g per serving
-
Protein 12%10.3 g per serving
What Rye is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 75.9 g | |
| Dietary Fiber | 15.1 g | |
| Total Sugars | 1.0 g | — |
| Sucrose | 0.7 g | — |
| Glucose | 0.2 g | — |
| Fructose | 0.1 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.6 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.8 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 108.0 mg | — |
| Omega-6 Fatty Acids | 659.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 186.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Palmitoleic Acid | 7.0 mg | — |
| Oleic Acid | 193.0 mg | — |
| Gadoleic Acid | 9.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 659.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 10.3 g | |
| Histidine | 189.0 mg | — |
| Isoleucine | 208.0 mg | — |
| Leucine | 563.0 mg | — |
| Lysine | 286.0 mg | — |
| Methionine | 153.0 mg | — |
| Phenylalanine | 435.0 mg | — |
| Threonine | 289.0 mg | — |
| Tryptophan | 108.0 mg | — |
| Valine | 317.0 mg | — |
| Alanine | 405.0 mg | — |
| Arginine | 454.0 mg | — |
| Aspartic Acid | 560.0 mg | — |
| Glutamic Acid | 2,294.0 mg | — |
| Glycine | 416.0 mg | — |
| Proline | 804.0 mg | — |
| Serine | 458.0 mg | — |
| Tyrosine | 200.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.9 mg | |
| Vitamin K | 5.9 mcg | |
| Thiamin (B1) | 0.3 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 4.3 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 38.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.5 mg | |
| Choline | 30.4 mg | |
| Betaine | 146.1 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 24.0 mg | |
| Iron | 2.6 mg | |
| Magnesium | 110.0 mg | |
| Phosphorus | 332.0 mg | |
| Potassium | 510.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 2.7 mg | |
| Copper | 0.4 mg | |
| Manganese | 2.6 mg | |
| Selenium | 13.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Rye
Rye (Secale cereale) is a hardy cereal grain in the grass family, closely related to wheat and barley but tough enough to grow in cold climates and poor soils where other grains struggle. It carries a distinctive deep, earthy, slightly sour flavor that defines the dense, dark breads of Northern and Eastern Europe, from pumpernickel to the classic caraway-studded rye loaf. Rye is a wholesome whole grain, rich in fiber - especially soluble fiber - along with manganese, magnesium, and phosphorus, and it tends to be more filling and slower to raise blood sugar than wheat, though it does contain gluten.
Beyond bread, rye is rolled into flakes for hot porridge, cooked whole as chewy berries in salads and pilafs, and malted to make rye whiskey and certain dark beers. Its lower gluten and sticky pentosans make for a denser, wetter dough that many bakers ferment as sourdough for the best rise and flavor. Store rye flour and berries in an airtight container in a cool, dry place, or refrigerate the flour to keep its oils fresh.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Rye?
There are 338 calories in 100 g of Rye, or about 571 calories in 1 cup (169 g).
How much protein is in Rye?
Rye contains 10.3 g of protein per 100 g.
How many carbs are in Rye?
Rye has 75.9 g of carbohydrates per 100 g.
How much fat is in Rye?
Rye provides 1.6 g of total fat per 100 g.
What is Rye a good source of?
Rye is an excellent source of Manganese (112% DV), Dietary Fiber (54% DV), Copper (41% DV), Pantothenic Acid (B5) (29% DV), Niacin (B3) (27% DV) and Phosphorus (27% DV) and a good source of Riboflavin (B2), Vitamin B6, Iron, Potassium and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
