1 serving (100 grams) contains 335 calories, 10.3 grams of protein, 2.5 grams of fat, and 75.9 grams of carbohydrates.
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Nutrition Information
Calories |
797.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 180.7 g | 65% | |
| Dietary Fiber | 36.0 g | 128% | |
| Sugars | 2.6 g | ||
| protein | 24.5 g | 49% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 57.1 mg | 4% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1214.3 mg | 25% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Rye
Rye is a cereal grain that belongs to the wheat family and has been cultivated for thousands of years, especially in regions of Central and Eastern Europe. It is a staple in many cuisines, used in bread-making (rye bread), as a base for whiskey, and in various traditional dishes. Nutritionally, rye is noted for its high fiber content (15.1g per 100g), moderate protein (10.3g per 100g), and a low-fat profile (2.5g per 100g). It is a rich source of essential minerals like iron (2.6mg per 100g) and calcium (24mg per 100g). Due to its dense, nutritious profile, rye is often associated with satiety and digestive health benefits.
Health Benefits
- Promotes digestive health due to its high dietary fiber content (15.1g per 100g), which supports bowel regularity.
- Supports iron intake with 2.6mg per 100g, contributing to healthy oxygen transport in the blood.
- Helps maintain stable blood sugar levels as rye has a low glycemic index, making it a preferred grain for those managing diabetes.
Dietary Considerations
Selection and Storage
Store whole rye grains in an airtight container in a cool, dry place to preserve freshness. Once cooked, refrigerate and consume within 3–5 days.
Common Questions About Rye Nutrition
Is rye high in protein?
Rye contains 10.3 grams of protein per 100 grams, which is a moderate amount compared to other grains. While it isn’t the highest protein source, it can contribute to daily protein intake when used as part of a balanced diet.
Can I eat rye on a keto diet?
Rye is not suitable for a keto diet due to its high carbohydrate content. With 75.9 grams of carbohydrates per 100 grams, it exceeds the daily carb limit typically allowed on a ketogenic diet.
What are the health benefits of eating rye?
Rye provides several health benefits, including promoting digestive health due to its high fiber content (15.1 grams per 100 grams). It is also lower in sugar, with only 1.1 grams per 100 grams, and contains vitamins like B-complex vitamins and trace minerals such as magnesium.
How much rye should I eat per serving?
A typical serving of rye is around 40–60 grams (about 1/3 to 1/2 cup). This provides roughly 134–201 calories and a good amount of fiber, making it a satisfying addition to meals without excessive calorie intake.
How does rye compare to wheat in nutrition?
Rye generally has more fiber (15.1 g vs. ~12 g per 100 grams) and slightly fewer calories than wheat. It is also considered to have a lower glycemic index, which may make it better for blood sugar control. However, both grains are similar in carbohydrate and protein content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
