Rye Nutrition Facts: Calories, Macros & Health Benefits
Summary: One cup (160g) of rye contains 541 calories, 16.5g protein, 121.4g carbs, and 2.6g fat. Rye is a good source of potassium, iron, magnesium.
Nutrition Facts — one cup (160g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 541 kcal | 27% |
| Protein | 16.5g | 33% |
| Carbohydrates | 121.4g | 44% |
| Total Fat | 2.6g | 3% |
| Fiber | 24.2g | 86% |
| Sugar | 1.6g | -- |
| Saturated Fat | 0.32g | 2% |
| Sodium | 3.2mg | 0% |
| Potassium | 816.0mg | 17% |
| Calcium | 38.4mg | 3% |
| Iron | 4.2mg | 23% |
| Magnesium | 176.0mg | 42% |
| Zinc | 4.2mg | 39% |
| Vitamin A | 1.6mcg | 0% |
| Vitamin B6 | 0.47mg | 28% |
| Folate | 60.8mcg | 15% |
| Vitamin K | 9.4mcg | 8% |
| Phosphorus | 531.2mg | 42% |
Is Rye Good for You?
Rye provides 541 calories per cup (160g) with 16.5g of protein, 121.4g of carbohydrates, and 2.6g of fat. It is a source of potassium (17% dv), iron (23% dv), magnesium (42% dv).
Key Health Benefits of Rye
- Good source of potassium (17% dv)
- Good source of iron (23% dv)
- Good source of magnesium (42% dv)
- Good source of zinc (39% dv)
- Good source of vitamin b6 (28% dv)
- Contains 24.2g of dietary fiber per serving
- Provides 16.5g of protein per serving
Frequently Asked Questions
How many calories is in rye?
One cup (160g) of rye contains 541 calories.
How much protein is in rye?
One cup (160g) of rye provides 16.5g of protein.
Is rye vegetarian?
Yes, rye is suitable for vegetarian diets.
Is rye vegan?
Yes, rye is completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track rye and thousands of other foods with the Gram app.