Rye Grain Nutritional Values | Calories & Macros per 100g

Rye grain

~45 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

152kcal

Carbohydrate34.2 g %85

Protein4.6 g %11

Fat0.7 g %4

Rye grain Nutrition Values

Nutrients	100 gr	1 1 Serving (uncooked)
Calories(kcal)	338	152
Carbohydrate (g)	75.9	34.16
Protein (g)	10.3	4.64
Fat (g)	1.6	0.72
Fiber (g)	15.1	6.8
Cholesterol (mg)	0	0
Sodium (mg)	2	0.9
Potassium (mg)	510	229.5
Calcium (mg)	24	10.8
Iron (mg)	2.7	1.22
Vitamin A (IU)	0	0
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Rye Grain

Metabolic Impact: Rye grain contains over 15 grams of fiber per 100g, which slows digestion and prevents sharp spikes in blood sugar levels. This makes it a particularly valuable grain for individuals with insulin resistance or diabetes.
Consumption Advice: You can cook whole rye grains and add them to salads or soups, or use whole rye flour for baking bread and flatbreads. A daily portion of 40–60 grams of uncooked rye provides a satisfying and balanced contribution for an adult.
Caution: Rye is a gluten-containing grain, so individuals with celiac disease or gluten sensitivity must avoid it entirely. Additionally, due to its high fiber content, intake should be increased gradually, as sudden increases may cause gas and bloating.
Exercise: Rye grain's complex carbohydrate structure provides sustained energy, making it an excellent choice for pre-workout meals. Endurance athletes can support their performance by consuming a rye-based meal 2–3 hours before training.