Rye grain

571 calories in 1 cup (169 g). Per 100 g, protein: 10.3 g, carbohydrates: 75.9 g, fat: 1.6 g.

Among the other records in Cereal Grains and Pasta, per 100 g: more fiber than 96%, and more potassium than 96%.

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Serving
1
= 169 g
571KCAL
Where the calories come from

Rye grain, 1 cup

571 calories

  • Protein17.5 g12% of calories
  • Carbs128 g84% of calories

    incl. 25.5 g fiber · 1.7 g sugars

  • Fat2.8 g4% of calories

Nutrition Facts

Serving size1 cup (169 g)
Amount per serving
Calories571
% Daily Value*
Total Fat 2.8 g4%
Saturated Fat 0.33 g2%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 3.4 mg0%
Total Carbohydrate 128 g47%
Dietary Fiber 25.5 g91%
Total Sugars 1.7 g
Protein 17.5 g
Vitamin D 0 mcg0%
Calcium 40.6 mg3%
Iron 4.4 mg25%
Potassium 862 mg18%

* 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. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Pantothenic acid (B5)49% 2.5 mg
  • Niacin (B3)45% 7.2 mg
  • Thiamin (B1)45% 0.53 mg
  • Riboflavin (B2)33% 0.42 mg
  • Vitamin B629% 0.5 mg
  • Folate16% 64.2 µg
  • Vitamin E10% 1.4 mg
  • Choline9% 51.4 mg
  • Vitamin K8% 10 µg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese189% 4.4 mg
  • Copper69% 0.62 mg
  • Phosphorus45% 561 mg
  • Magnesium44% 186 mg
  • Selenium43% 23.5 µg
  • Zinc41% 4.5 mg
  • Iron25% 4.4 mg
  • Potassium18% 862 mg
  • Calcium3% 40.6 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.9 g
  • Proline1.4 g
  • Leucine•0.95 g
  • Aspartic acid0.95 g
  • Serine0.77 g
  • Arginine0.77 g
  • Phenylalanine•0.74 g
  • Glycine0.7 g
  • Alanine0.68 g
  • Valine•0.54 g
  • Threonine•0.49 g
  • Lysine•0.48 g
  • Isoleucine•0.35 g
  • Tyrosine0.34 g
  • Histidine•0.32 g
  • Methionine•0.26 g
  • Tryptophan•0.18 g

How it compares

Against other records in Cereal Grains and Pasta, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 96%

    Same value as 0 of 192 other records.

    leastmost

  • Potassium

    Higher than 96%

    Same value as 0 of 223 other records.

    leastmost

  • Carbohydrates

    Higher than 70%

    Same value as 0 of 221 other records.

    leastmost

  • Sugars

    Higher than 69%

    Same value as 0 of 121 other records.

    leastmost

  • Calories

    Lower than 64%

    Same value as 2 of 221 other records.

    leastmost

  • Protein

    Higher than 62%

    Same value as 0 of 221 other records.

    leastmost

Questions

How many calories are in rye grain?
1 cup (169 g): 571 calories; protein: 17.5 g, carbohydrates: 128 g, fat: 2.8 g.
How much protein is in rye grain?
10.3 g per 100 g. Its estimated share of calories is 12%, using 4 kcal per gram of protein.
How many net carbs are in rye grain?
60.8 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 96 reported nutrients, per 100 g+
Water10.6 g
Energy338 kcal
Energy1,414 kj
Protein10.3 g
Total lipid (fat)1.6 g
Ash1.6 g
Carbohydrate, by difference75.9 g
Fiber, total dietary15.1 g
Total Sugars0.98 g
Sucrose0.71 g
Glucose0.16 g
Fructose0.11 g
Lactose0 g
Maltose0 g
Galactose0 g
Calcium, Ca24 mg
Iron, Fe2.6 mg
Magnesium, Mg110 mg
Phosphorus, P332 mg
Potassium, K510 mg
Sodium, Na2 mg
Zinc, Zn2.6 mg
Copper, Cu0.37 mg
Manganese, Mn2.6 mg
Selenium, Se13.9 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.32 mg
Riboflavin0.25 mg
Niacin4.3 mg
Pantothenic acid1.5 mg
Vitamin B-60.29 mg
Folate, total38 µg
Folic acid0 µg
Folate, food38 µg
Folate, DFE38 µg
Choline, total30.4 mg
Betaine146 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE1 µg
Retinol0 µg
Carotene, beta7 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU11 iu
Lycopene0 µg
Lutein + zeaxanthin210 µg
Vitamin E (alpha-tocopherol)0.85 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)5.9 µg
Fatty acids, total saturated0.2 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.002 g
SFA 16:00.19 g
SFA 18:00.006 g
Fatty acids, total monounsaturated0.21 g
MUFA 16:10.007 g
MUFA 18:10.19 g
MUFA 20:10.009 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.77 g
PUFA 18:20.66 g
PUFA 18:30.11 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.11 g
Threonine0.29 g
Isoleucine0.21 g
Leucine0.56 g
Lysine0.29 g
Methionine0.15 g
Phenylalanine0.43 g
Tyrosine0.2 g
Valine0.32 g
Arginine0.45 g
Histidine0.19 g
Alanine0.41 g
Aspartic acid0.56 g
Glutamic acid2.3 g
Glycine0.42 g
Proline0.8 g
Serine0.46 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 168884, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.