Rye Corn Nutrition Facts: Calories, Macros & Health Benefits
Summary: Rye Corn contains 338 calories, 10.3g protein, 69g carbs, and 2.5g fat per one cup (45g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (45g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 338 kcal | 17% |
| Protein | 10.3g | 21% |
| Carbohydrates | 69.0g | 25% |
| Total Fat | 2.5g | 3% |
| Fiber | 15.1g | 54% |
| Sugar | 1.0g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 2.0mg | 0% |
| Calcium | 110.0mg | 8% |
| Iron | 510.0mg | 2833% |
| Magnesium | 2.6mg | 1% |
| Zinc | 332.0mg | 3018% |
| Vitamin C | 0.32mg | 0% |
| Vitamin A | 0.25mcg | 0% |
| Vitamin B6 | 4.3mg | 253% |
| Vitamin B12 | 0.29mcg | 12% |
| Folate | 38.0mcg | 10% |
| Vitamin E | 0.85mg | 6% |
| Phosphorus | 1.0mg | 0% |
Is Rye Corn Good for You?
Rye Corn provides 338 calories per one cup (45g) with 10.3g protein, 69g carbohydrates, and 2.5g fat. It is a source of iron (2833% dv), zinc (3018% dv), vitamin b6 (253% dv).
Whole rye grain (kernels/berries) used for bread-making, porridge, or as a side grain; sometimes labeled rye corn in European tradition where ‘corn’ means grain
Key Health Benefits of Rye Corn
- Iron (2833% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3018% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (253% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.3g protein per serving to support satiety and muscle maintenance.
How to Track Rye Corn Nutrition with Gram
Use Gram to log rye corn and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in rye corn?
Rye Corn contains 338 calories per one cup (45g).
How much protein is in rye corn?
Rye Corn provides 10.3g of protein per one cup (45g).
How many carbs are in rye corn?
Rye Corn has 69g of carbohydrates per one cup (45g).
Is rye corn good for tracking nutrition?
Yes. Rye Corn can be logged by calories, macros, and micronutrients in the Gram app.
How should I use rye corn in a meal plan?
Use Rye Corn as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track rye corn and thousands of other foods with the Gram app.