TempoLife › Calorie database › Grains & pasta › Rye grain
Rye grain calories and nutrition facts
100 grams of rye grain contains 338 calories, with 10.3 g of protein, 75.9 g of carbohydrate and 1.6 g of fat. It provides 15.1 g of fiber and 1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 11% Carbs 85% Fat 4%
How rye grain compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rye grain | 338 kcal | 10.3 g | 75.9 g | 1.6 g |
| Soft white wheat | 340 kcal | 10.7 g | 75.4 g | 2 g |
| Hard white wheat | 342 kcal | 11.3 g | 75.9 g | 1.7 g |
| Barley flour | 345 kcal | 10.5 g | 74.5 g | 1.6 g |
| Soft red winter wheat | 331 kcal | 10.4 g | 74.2 g | 1.6 g |
Nutrition facts for rye grain
| Nutrient | Per 100 g |
|---|---|
| Calories | 338 kcal |
| Protein | 10.3 g |
| Carbohydrate | 75.9 g |
| Fat | 1.6 g |
| Fiber | 15.1 g |
| Sugar | 1 g |
| Saturated fat | 0.2 g |
| Salt | 0 g |
Print an EU-style nutrition label for rye grain — per 100 g and per portion.
Vitamins and minerals in rye grain
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 2.6 mg | 112% |
| Copper | 0.37 mg | 41% |
| Phosphorus | 332 mg | 27% |
| Thiamin (B1) | 0.32 mg | 27% |
| Niacin (B3) | 4.3 mg | 27% |
| Magnesium | 110 mg | 26% |
| Selenium | 13.9 µg | 25% |
| Zinc | 2.6 mg | 24% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common rye grain servings
How many calories in a portion of rye grain — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 338 kcal | 10 g | 76 g | 2 g |
| 1 cup (169 g) | 571 kcal | 17 g | 128 g | 3 g |
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Frequently asked questions
How many calories are in rye grain?
Rye grain has 338 calories per 100 grams.
How much protein is in rye grain?
Rye grain contains 10.3 g of protein per 100 g.
How much sugar is in rye grain?
Rye grain contains 1 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does rye grain have?
Rye grain has 15.1 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these rye grain calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168884 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
