Rye nutrition facts
Per 1 cup · 169 g
of a 2,000 cal day
- Protein18g12% of calories
- Carbs128g84% of calories
- Fat2.8g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Rye (1 cup, 169 g) has 571 calories, with 18 g of protein, 128 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (84% of calories). It is high in protein (35% DV), dietary fiber (91% DV) and thiamine (45% DV).
High in
20%+ of the daily value
- Protein35%
- Dietary fiber91%
- Thiamine45%
- Riboflavin (B2)33%
- Niacin45%
- Vitamin B638%
Good source of
10–19% of the daily value
- Vitamin E10%
- Folate (B9)16%
- Potassium18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (169 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 1 mg | 45% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 4 mg | 56% |
| Potassium | 862 mg | 18% |
| Magnesium | 186 mg | 44% |
| Phosphorus | 561 mg | 80% |
| Zinc | 4 mg | 41% |
| Copper | 1 mg | 69% |
| Manganese | 4 mg | 189% |
| Selenium | 23 μg | 43% |
Full breakdown · 36 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 110 cal
Bob's Red Mill Whole Grain Cracked Rye, Organic¼ cup−461 cal - 150 calBob's Red Mill Rye Berries, Organic¼ cup−421 cal
- 190 calShiloh Farms Wholesome, Healthy Foods Rye Flakes½ cup−381 cal
- 170 calEden Rye Flakes, Roasted and Rolled½ cup uncooked−401 cal
- 100 calOasis Rye38 g−471 cal
- 150 calBob's Red Mill Organic Whole Grain Rye Berries¼ cup−421 cal
Burning 571 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 108minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 80minSwimming laps
Common questions
How many calories are in Rye?
One serving of Rye (1 cup) has 571 calories, which works out to 338 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Rye high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Rye keto-friendly?
It is hard to fit into a strict keto diet. One serving has 103 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Rye?
3.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Rye?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
