Rye grain Nutrition Facts

100 grams of Rye grain contain 338 calories, the 17% of your total daily needs.

100 grams of Rye grain contain 75.86 grams of carbohydrates, 15.1 grams of fiber, 10.34 grams of protein, 2 milligrams of sodium, and 10.6 grams of water

Rye grain have 0 milligrams of Cholesterol and 1.63 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (38 mg), Vitamin A (11 IU) or Vitamin K (5.9 µg).

Nutrients in Rye grain

Energy

338 kcal

An average adult needs 2,000 calories per day, so you may have 338 calories from 100 grams of Rye grain, the 17% of your total daily needs.

Carbohydrates

75.86 gr

100 grams of Rye grain contain 75.86 grams of carbohydrates, the 25% of your total daily needs.

Sugars

0.98 mg

100 grams of Rye grain contain 0.98 grams of sugars.

Dietary fiber

15.1 g

100 grams of Rye grain contain 15.1 grams of dietary fiber, the 60% of your total daily needs.

Sodium

2 mg

100 grams of Rye grain contain 2 milligrams of Sodium, the 0% of your total daily needs.

Water

10.6 g

100 grams of Rye grain contain 10.6% of water, 10.6 grams.

Protein

10.34 g

100 grams of Rye grain contain 10.34 grams of protein, the 21% of your total daily needs.
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How many vitamins in Rye grain

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Rye grain are: Vitamin B-9 (38 mg), Vitamin A (11 IU) and Vitamin K (5.9 µg).

Vitamin A

11 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Rye grain contains 11 IU of Vitamin A, that’s the 0% of the daily recommended value for an adult.

Vitamin E

0.85 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Rye grain, you can find 0.85 milligrams of Vitamin E. It provides the 6% of the daily recommended value for the average adult.

Vitamin K

5.9 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Rye grain contains 5.9 micrograms of Vitamin K, that’s the 7% of the daily recommended value for an adult.

Vitamin B-1

0.31 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Rye grain contains 0.31 milligrams of Vitamin B-1, that’s the 21% of the daily recommended value for an adult.

Vitamin B-2

0.25 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Rye grain contains 0.25 milligrams of Vitamin B-2, that’s the 15% of the daily recommended value for an adult.

Vitamin B-3

4.27 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Rye grain contains 4.27 milligrams of Vitamin B-3, that’s the 21% of the daily recommended value for an adult.

Vitamin B-5

1.45 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Rye grain contains 1.45 milligrams of Vitamin B-5, that’s the 15% of the daily recommended value for an adult.

Vitamin B-9

38 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Rye grain contains 38 micrograms of Vitamin B-9, that’s the 10% of the daily recommended value for an adult.
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Minerals in Rye grain

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Rye grain are: Potassium (510 mg), Phosphorus (332 mg) and Magnesium (110 mg).


Calcium

24 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Rye grain contains 24 milligrams of calcium, that’s the 2% of the daily recommended value for an adult.

Iron

2.63 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 2.63 milligrams of iron can be found on every 100 grams of Rye grain, the 15% of the total daily recommended iron intake.

Potassium

510 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Rye grain contains 510 milligrams of potassium, that’s the 11% of the daily recommended value for one person.

Magnesium

110 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 110 milligrams of magnesium can be found on every 100 grams of Rye grain, the 28% of the total daily recommended magnesium intake.

Phosphorus

332 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Rye grain, you can find 332 milligrams of phosphorus. It provides the 33% of the daily recommended value for the average adult.

Sodium

2 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 2 milligrams of sodium can be found on every 100 grams of Rye grain, the 0% of the total daily recommended sodium intake.

Zinc

2.65 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Rye grain, you can find 2.65 milligrams of zinc. It provides the 18% of the daily recommended value for the average adult.

Copper

0.36 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Rye grain contains 0.36 milligrams of copper, that’s the 18% of the daily recommended value for a person.

Manganese

2.57 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Rye grain, you can find 2.57 milligrams of manganese. It provides the 129% of the daily recommended value for the average adult.

Selenium

13.9 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 13.9 micrograms of selenium can be found on every 100 grams of Rye grain, the 20% of the total daily recommended selenium intake.
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Calories in Rye grain

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 17% of your total daily needs from 100 grams of Rye grain (338 calories / 100 grams).

Calories

338 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.

Fats and Cholesterol

Total Fat

1.63 g

100 grams of Rye grain have 1.63 gr of total fat, the 3% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.19 g

100 grams of Rye grain contain 0.19 grams of saturated fat, the 1% of your total daily needs.

Monounsaturated fatty acids

0.2 g

Polyunsaturated fatty acids

0.76 g

Data Facts Table of Rye grain

  per 100gr Daily value
NUTRIENTS
Energy 338 kcal 17 %
Total fat 1.63 g 3 %
Carbohydrates 75.86 gr 25 %
Cholesterol 0 mg 0 %
Sodium 2 mg 0 %
Water 10.6 mg 10.6 %
Protein 10.34 g 21 %
VITAMINS
Vitamin A 11 IU 0 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E 0.85 mg 6 %
Vitamin K 5.9 mg 7 %
Vitamin B-1 0.31 µg 21 %
Vitamin B-2 0.25 mg 15 %
Vitamin B-3 4.27 mg 21 %
Vitamin B-5 1.45 mg 15 %
Vitamin B-9 38 mg 10 %
MINERALS
Calcium 24 mg 2 %
Iron 2.63 mg 15 %
Potassium 510 mg 11 %
Phosphorus 332 mg 33 %
Sodium 2 mg 0 %
Zinc 2.65 mg 18 %
Copper 0.36 mg 18 %
Fluorine - -
Manganese   2.57 mg 129 %
Selenium 13.9 µg 20 %