Rye grain
Categories
| Macros | per 100 g |
|---|---|
| Calories | 334 kcal |
| Protein | 11.1 g |
| Fat | 2.5 g |
| Carbs | 61.0 g |
Rye grain is a cereal grain closely related to wheat and barley, used raw as a whole grain that is typically milled into flour, cracked, or cooked whole for porridges and grain salads. It is a staple in Northern and Eastern European cuisines, most famously as the basis for dense rye breads and crispbreads. Per 100 g, raw rye grain provides 334 kcal, 11.1 g of protein, 2.5 g of fat, 61 g of carbohydrates, and a notably high 15 g of dietary fibre, with only 1 g coming from sugars. It is a meaningful source of potassium (469 mg), phosphorus (346 mg), and magnesium (116 mg), and also contributes 47 mcg of folate per 100 g. Rye grain is suitable for vegan, vegetarian, pescatarian, and dairy-free dietary patterns, though it contains gluten and is not appropriate for those avoiding it.
How many calories in rye grain?
Raw rye grain contains 334 kcal per 100 g. A typical cooked serving of whole rye berries (around 180 g cooked) is considerably lower in calories due to water absorption during cooking.
How much fibre is in rye grain?
Rye grain contains 15 g of dietary fibre per 100 g, which is notably high compared to many other cereal grains. This makes it one of the more fibre-dense options among common grains.
Is rye grain vegan?
Yes, rye grain is suitable for vegan and vegetarian diets, as it is a plant-based whole grain with no animal-derived ingredients. It is also dairy-free and pescatarian-compatible.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 334 kcal |
| Protein | 11.1 g |
| Fat | 2.5 g |
| Carbs | 61.0 g |
| Sugars | 1.0 g |
| Fiber | 15.0 g |
| Starch | 49.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.29 g |
| Monounsaturated | 0.30 g |
| Polyunsaturated | 1.1 g |
| Trans | 0 g |
| Omega-3 | 0.12 g |
| Omega-6 | 0.84 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 33.0 mg |
| Iron | 3.3 mg |
| Magnesium | 116 mg |
| Phosphorus | 346 mg |
| Potassium | 469 mg |
| Sodium | 5.0 mg |
| Zinc | 2.8 mg |
| Copper | 0.37 mg |
| Manganese | 2.7 mg |
| Selenium | 6.0 mcg |
| Iodine | 2.7 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin K | 5.9 mcg |
| Thiamin (B1) | 0.32 mg |
| Riboflavin (B2) | 0.21 mg |
| Niacin (B3) | 3.0 mg |
| Pantothenic acid (B5) | 1.5 mg |
| Vitamin B6 | 0.29 mg |
| Folate (B9) | 47.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 30.4 mg |
