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How Many Calories in Rye Grain?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 96 kcal | 2.9g |
| 100g | 338 kcal | 10.3g |
| 1 cup | 571 kcal | 17.4g |
A rye grain contains 338 calories per 100g. A typical 1 cup (169g) provides about 571 calories. Rye Grain is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Rye Grain Nutrition Facts
| Nutrient | Per 100g | Per serving (169g) |
|---|---|---|
| Calories | 338 kcal | 571 kcal |
| Protein | 10.3g | 17.4g |
| Carbohydrates | 75.9g | 128.3g |
| of which Sugars | 1.0g | 1.7g |
| Fat | 1.6g | 2.7g |
| of which Saturates | 0.2g | 0.3g |
| Fibre | 15.1g | 25.5g |
| Sodium | 2.0mg | 3mg |
| Potassium | 510.0mg | 862mg |
| Calcium | 24.0mg | 41mg |
| Iron | 2.6mg | 4.4mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 1.0µg | 2µg |
| Selenium | 13.9µg | 23µg |
| Riboflavin (B2) | 0.3mg | 0.5mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (21% DV) — an excellent source
- High in carbohydrates (28% DV) — an excellent source
- High in fibre (54% DV) — an excellent source
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- A good source of potassium (11% DV)
- A good source of iron (14% DV)
- High in selenium (25% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 17% DV
- Protein: 21% DV
- Carbohydrates: 28% DV
- Fibre: 54% DV
- Fat: 2% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 11% DV
- Calcium: 2% DV
- Iron: 14% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 25% DV
- Riboflavin (B2): 23% DV
Useful for tracking rye grain
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether rye grain is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out rye grain for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does rye grain fit your diet?
Fibre intake
Rye Grain provides 15.1g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in rye grain per 100g?
Rye Grain contains 338 calories per 100g, based on USDA reference data.
Is rye grain high in calories?
A 1 cup of rye grain (169g) has around 571 calories — roughly 29% of a 2,000-calorie daily intake.
Is rye grain good for weight loss?
Rye Grain is fairly calorie-dense at 338 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 571 calories.
How much protein is in rye grain?
Rye Grain contains 10.3g of protein per 100g.
Is rye grain a good source of fibre?
Yes — rye grain provides 15.1g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does rye grain compare to cereals ready-to-eat, kashi, organic promise autumn wheat?
Rye Grain has 338 calories per 100g, close to cereals ready-to-eat, kashi, organic promise autumn wheat at 338 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of rye grain for 20g of protein?
With 10.3g of protein per 100g, you'd need roughly 194g of rye grain to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to rye grain by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rye Grain (this page) | 338 kcal | 10.3g | 75.9g | 1.6g |
| Cereals Ready-to-eat, Kashi, Organic Promise Autumn Wheat | 338 kcal | 12.0g | 79.0g | 1.4g |
| Biscuits, Plain or Buttermilk, Frozen, Baked | 338 kcal | 6.2g | 53.9g | 11.0g |
| Candies, Twizzlers Cherry Bites | 338 kcal | 3.0g | 79.4g | 1.7g |
| Triticale Flour, Whole-grain | 338 kcal | 13.2g | 73.1g | 1.8g |
| Spelt, Uncooked | 338 kcal | 14.6g | 70.2g | 2.4g |
| Pretzels, Soft | 338 kcal | 8.2g | 69.4g | 3.1g |
More kit for rye grain tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.