Nutrients in 100 grams of Rye

Rye grain (Secale cereale L.).

raw whole

Macros Ratio

ProteinsFatsCarbs

12%

84%

100 g ▼

Macro Nutrients

Rye

Energy338 kcal

11.7%

Rye grain has 338 kcal of Energy per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.63 g

1.7%

Rye grain has 1.63 g of Fat per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Protein10.3 g

18.5%

Rye grain has 10.34 g of Protein per 100 grams, which is 18.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Carbohydrate76 g

58.4%

Rye grain has 75.86 g of Carbohydrate per 100 grams, which is 58.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.98 g

1.35%

Rye grain has 0.98 g of Sugars per 100 grams, which is 1.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fiber15 g

39.7%

Rye grain has 15.1 g of Fiber per 100 grams, which is 39.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Cholesterol0 mg

Rye grain has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Saturated Fat0.2 g

0.62%

Rye grain has 0.197 g of Saturated Fat per 100 grams, which is 0.62% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.75%

Rye grain has 0.108 g of Omega 3 per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.66 g

3.88%

Rye grain has 0.659 g of Omega 6 per 100 grams, which is 3.88% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Water10.6 g

0.29%

Rye grain has 10.6 g of Water per 100 grams, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Rye

Vitamin A1 μg

0.11%

Rye grain has 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Thiamine0.32 mg

26.3%

Rye grain has 0.316 mg of Thiamine per 100 grams, which is 26.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.25 mg

19.3%

Rye grain has 0.251 mg of Vitamin B2 per 100 grams, which is 19.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B34.27 mg

26.7%

Rye grain has 4.27 mg of Vitamin B3 per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B60.29 mg

22.6%

Rye grain has 0.294 mg of Vitamin B6 per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B120 μg

Rye grain has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C0 mg

Rye grain has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Rye grain has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E0.85 mg

5.67%

Rye grain has 0.85 mg of Vitamin E per 100 grams, which is 5.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.9 μg

4.9%

Rye grain has 5.9 μg of Vitamin K per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Folate38 μg

9.5%

Rye grain has 38 μg of Folate per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Rye

Calcium24 mg

2.4%

Rye grain has 24 mg of Calcium per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

40.8%

Rye grain has 0.367 mg of Copper per 100 grams, which is 40.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Iron2.63 mg

33%

Rye grain has 2.63 mg of Iron per 100 grams, which is 33% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium110 mg

26%

Rye grain has 110 mg of Magnesium per 100 grams, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.58 mg

112%

Rye grain has 2.577 mg of Manganese per 100 grams, which is 112% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Phosphorus332 mg

47.4%

Rye grain has 332 mg of Phosphorus per 100 grams, which is 47.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium510 mg

15%

Rye grain has 510 mg of Potassium per 100 grams, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14 μg

25.3%

Rye grain has 13.9 μg of Selenium per 100 grams, which is 25.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Rye grain has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.65 mg

24%

Rye grain has 2.65 mg of Zinc per 100 grams, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Vitamins in 100 grams of Rye grain:
100 grams of Rye is an excellent source of Thiamine, Vitamin B3 and Vitamin B6. It has a good amount of Vitamin B2 and Folate. It also has some Vitamin E and Vitamin K. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Rye grain:
100 grams of Rye has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc. It also has a good amount of Potassium. While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 grams of Rye grain:
100 grams of Rye is an excellent source of Carbohydrate and Fiber. It has a good amount of Protein. It also has some Omega 3 and Omega 6. While 100 grams of product has trace amounts of Fat and Sugars, it has no Saturated Fat.

Compare Rye grain with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes