Rye grain

1 cup (169 g): 571 kcal, 17.5 g protein, 128.2 g carbohydrate and 2.8 g fat.

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Nutrition Facts

Serving size1 cup (169 g)

Amount per serving

Calories570

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 128g	47%
Dietary Fiber 26g	91%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 17g	35%
Vitamin D 0mcg	0%
Calcium 40mg	4%
Iron 4.4mg	25%
Potassium 860mg	20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (169 g) gives you

High in Protein (35% DV), Dietary fiber (91% DV), Iron (25% DV), Magnesium (44% DV), Phosphorus (45% DV), Zinc (41% DV), Copper (69% DV), Manganese (189% DV), Selenium (43% DV), Thiamin (B1) (45% DV), Riboflavin (B2) (33% DV), Niacin (B3) (45% DV), Pantothenic acid (B5) (49% DV), Vitamin B6 (29% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

12% protein · 84% carbohydrate · 4% fat

Protein: 17 g 12%
Carbs: 128 g 84%
Fat: 3 g 4%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 22% of foods
Protein: more than 54% of foods
Total fat: less than 68% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 54% of foods
Sodium: less than 94% of foods

All nutrients (56)

Amounts for 1 cup (169 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	571 kcal	338 kcal
Protein	17.5 g	10.3 g	35%
Carbohydrate	128 g	75.9 g	47%
Dietary fiber	25.5 g	15.1 g	91%
Total sugars	1.66 g	0.98 g
Water	17.9 g	10.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	2.75 g	1.63 g	4%
Saturated fat	0.333 g	0.197 g	2%
Trans fat	0 g	0 g
Monounsaturated fat	0.352 g	0.208 g
Polyunsaturated fat	1.3 g	0.767 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	40.6 mg	24 mg	3%
Iron	4.44 mg	2.63 mg	25%
Magnesium	186 mg	110 mg	44%
Phosphorus	561 mg	332 mg	45%
Potassium	862 mg	510 mg	18%
Sodium	3.38 mg	2 mg	0%
Zinc	4.48 mg	2.65 mg	41%
Copper	0.62 mg	0.367 mg	69%
Manganese	4.36 mg	2.58 mg	189%
Selenium	23.5 mcg	13.9 mcg	43%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.69 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.44 mg	0.85 mg	10%
Vitamin K	9.97 mcg	5.9 mcg	8%
Thiamin (B1)	0.534 mg	0.316 mg	45%
Riboflavin (B2)	0.424 mg	0.251 mg	33%
Niacin (B3)	7.22 mg	4.27 mg	45%
Pantothenic acid (B5)	2.46 mg	1.46 mg	49%
Vitamin B6	0.497 mg	0.294 mg	29%
Folate	64.2 mcg	38 mcg	16%
Vitamin B12	0 mcg	0 mcg	0%
Choline	51.4 mg	30.4 mg	9%

Amino acids (17)
Nutrient	Portion	100 g
Tryptophan	0.183 g	0.108 g
Threonine	0.488 g	0.289 g
Isoleucine	0.352 g	0.208 g
Leucine	0.951 g	0.563 g
Lysine	0.483 g	0.286 g
Methionine	0.259 g	0.153 g
Phenylalanine	0.735 g	0.435 g
Tyrosine	0.338 g	0.2 g
Valine	0.536 g	0.317 g
Arginine	0.767 g	0.454 g
Histidine	0.319 g	0.189 g
Alanine	0.684 g	0.405 g
Aspartic acid	0.946 g	0.56 g
Glutamic acid	3.88 g	2.29 g
Glycine	0.703 g	0.416 g
Proline	1.36 g	0.804 g
Serine	0.774 g	0.458 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168884(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.