Calories in Rye grain
Generic food Grains and Pasta
Rye grain contains 338 kcal per 100 g. A typical serving of 1 cup (169 g) provides about 571 kcal.
Roughly 84% of its calories come from carbohydrates, with 12% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 112% of the Daily Value for manganese, 41% of the Daily Value for copper and 29% of the Daily Value for Pantothenic acid (B5).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 338 kcal | |
| Total fat M | 1.6 g | 2% |
| Saturated fat ? | 0.2 g | 1% |
| Trans fat M | 0 g | |
| Cholesterol M | 0 mg | 0% |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 75.9 g | 28% |
| Dietary fiber M | 15.1 g | 54% |
| Total sugars ? | 0.98 g | |
| Protein M | 10.3 g | 21% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.85 mg | 6% |
| Vitamin K I | 5.9 µg | 5% |
| Thiamin (B1) ? | 0.32 mg | 26% |
| Riboflavin (B2) ? | 0.25 mg | 19% |
| Niacin (B3) ? | 4.3 mg | 27% |
| Pantothenic acid (B5) ? | 1.5 mg | 29% |
| Vitamin B6 ? | 0.29 mg | 17% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 30.4 mg | 6% |
| Calcium M | 24 mg | 2% |
| Iron M | 2.6 mg | 15% |
| Magnesium M | 110 mg | 26% |
| Phosphorus M | 332 mg | 27% |
| Potassium M | 510 mg | 11% |
| Zinc M | 2.7 mg | 24% |
| Copper M | 0.37 mg | 41% |
| Manganese M | 2.6 mg | 112% |
| Selenium M | 13.9 µg | 25% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 84%
- Fat 4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.3 gabove the median for cereal grains and pasta (median 9 g)
- Fiber15.1 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.98 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat1.6 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.2 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water10.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.21 g |
|---|---|
| Polyunsaturated fat ? | 0.77 g |
Sugars and starch (6)
| Sucrose M | 0.71 g |
|---|---|
| Glucose M | 0.16 g |
| Fructose M | 0.11 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (17)
| Tryptophan I | 0.11 g |
|---|---|
| Threonine M | 0.29 g |
| Isoleucine M | 0.21 g |
| Leucine M | 0.56 g |
| Lysine M | 0.29 g |
| Methionine M | 0.15 g |
| Phenylalanine M | 0.44 g |
| Tyrosine M | 0.2 g |
| Valine M | 0.32 g |
| Arginine M | 0.45 g |
| Histidine M | 0.19 g |
| Alanine M | 0.41 g |
| Aspartic acid M | 0.56 g |
| Glutamic acid M | 2.3 g |
| Glycine M | 0.42 g |
| Proline M | 0.8 g |
| Serine M | 0.46 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.66 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.002 g |
| SFA 16:0 ? | 0.19 g |
| SFA 18:0 ? | 0.006 g |
| MUFA 18:1 ? | 0.19 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.007 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.009 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 7 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 210 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water M | 10.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.6 g |
| Theobromine Z | 0 mg |
| Energy C | 1,414 kJ |
| Vitamin A, IU C | 11 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 38 µg |
| Betaine M | 146 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, rye | 351 | 8.4 g | 77.2 g | 1.9 g |
| Triticale flour, whole-grain | 338 | 13.2 g | 73.1 g | 1.8 g |
| Wheat flour, whole-grain, soft wheat | 332 | 9.6 g | 74.5 g | 2 g |
| Wheat, soft white | 340 | 10.7 g | 75.4 g | 2 g |
| Wheat, soft red winter | 331 | 10.4 g | 74.2 g | 1.6 g |
| Flour, barley | 357 | 8.7 g | 77.4 g | 2.5 g |
| Barley, hulled | 354 | 12.5 g | 73.5 g | 2.3 g |
| Wheat, hard white | 342 | 11.3 g | 75.9 g | 1.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in rye grain?
100 g of rye grain has 338 kcal. 1 cup (169 g): about 571 kcal.
Is rye grain high in protein?
Rye grain contains 10.3 g of protein per 100 g (21% of the 50 g Daily Value), or 17.5 g in 1 cup (169 g). About 12% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in rye grain?
Rye grain has 75.9 g of total carbohydrates per 100 g, including 15.1 g of fiber and 0.98 g of sugars.
How much fat is in rye grain?
Rye grain contains 1.6 g of fat per 100 g, of which 0.2 g is saturated (1% of the Daily Value).
What vitamins and minerals does rye grain contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (112% DV), copper (41% DV), Pantothenic acid (B5) (29% DV), Niacin (B3) (27% DV) and phosphorus (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in rye grain?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168884. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.