Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Rye |
|---|---|
Macronutrients | |
| Calorieskcal | 33817% DV |
| Proteing | 10.321% DV |
| Total fatg | 1.632% DV |
| Carbohydrateg | 75.928% DV |
| Fibreg | 15.154% DV |
| Total sugarsg | 0.98 |
| Waterg | 10.6 |
Fats | |
| Saturated fatg | 0.1971% DV |
| Monounsaturated fatg | 0.208 |
| Polyunsaturated fatg | 0.767 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.659 |
Vitamins | |
| Vitamin Aµg | 10% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.856% DV |
| Vitamin Kµg | 5.95% DV |
| Thiamin (B1)mg | 0.31626% DV |
| Riboflavin (B2)mg | 0.25119% DV |
| Niacin (B3)mg | 4.2727% DV |
| Pantothenic acid (B5)mg | 1.4629% DV |
| Vitamin B6mg | 0.29417% DV |
| Folateµg | 3810% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 30.46% DV |
Minerals | |
| Calciummg | 242% DV |
| Ironmg | 2.6315% DV |
| Magnesiummg | 11026% DV |
| Phosphorusmg | 33227% DV |
| Potassiummg | 51011% DV |
| Sodiummg | 20% DV |
| Zincmg | 2.6524% DV |
| Coppermg | 0.36741% DV |
| Manganesemg | 2.58112% DV |
| Seleniumµg | 13.925% DV |
Other | |
| Beta-caroteneµg | 7 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 210 |
| Caffeinemg | 0 |
| Ashg | 1.57 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Rye |
|---|---|
| LignansPhytoestrogen | Notable |
| PhytatesPhosphate ester | Notable |
| PolyphenolsPolyphenol (class) | Present |
| Resistant starchFermentable carbohydrate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Rye |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.