Grains and pasta

Rye grain

Per 100 g

Calories: 338 kcal
Protein: 10 g
Fiber: 15 g
Fat: 1.6 g

Low fat 4% of its calories come from fat. Our scale

All nutrients

Per 100 g of rye grain. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	76 g	28%
Protein	10 g	21%
Fat	1.6 g	2%
Water	11 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	15 g	54%
Sugars	0.98 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.19 g
Isoleucine	0.21 g
Leucine	0.56 g
Lysine	0.29 g
Methionine	0.15 g
Phenylalanine	0.44 g
Threonine	0.29 g
Tryptophan	0.11 g
Valine	0.32 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.2 g	1%
Monounsaturated fat	0.21 g
Polyunsaturated fat	0.77 g
Omega 3	0.11 g
Omega 6	0.66 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	1 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Vitamin E	0.85 mg	6%
Vitamin K1	5.9 µg	5%
Thiamin (B1)	0.32 mg	26%
Riboflavin (B2)	0.25 mg	19%
Niacin (B3)	4.3 mg	27%
Pantothenic acid (B5)	1.5 mg	29%
Vitamin B6	0.29 mg	17%
Folate (DFE)	38 µg	10%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	24 mg	2%
Iron	2.6 mg	15%
Magnesium	110 mg	26%
Phosphorus	332 mg	27%
Potassium	510 mg	11%
Sodium	2 mg	0%
Zinc	2.7 mg	24%
Copper	0.37 mg	41%
Manganese	2.6 mg	112%
Selenium	14 µg	25%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	169 g	571 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.