Rye (whole grain) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Rye (whole grain)

Rye (whole grain) consists of 2% fat, 9% protein, 61% carbs, 13% fiber and 13% water. Rye (whole grain) has 320 calories per 100g, that is 100% higher than other foods in Cereals and flours. In total 6% of the calories in Rye (whole grain) are from fat, 11% from protein and 76% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 45
  • High in carbs 12.2g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 5.5
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.0% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Rye (whole grain) for a low carb diet?

With 12.2g of carbs and a Glycemic Load of 5.5 in a portion of 20g, Rye (whole grain) should be avoided for a ketogenic diet due to the high percentage of carbs. Rye (whole grain) contains low amounts of Fructose, is high in Gluten and has no Lactose.

Rye (whole grain): nutrition facts & data

Nutrition facts
per 100g 		Rye (whole grain)
avg Cereals and flours[1]
Calories (kcal) 320.0 319.8
Fat (g) 2.0 2.3
Protein (g) 9.0 9.1
Carbohydrates (g) 61.0 62.5
Mono- & Di-Saccharides (g) 1.0 62.5
Polysaccharides (g) 52.0 62.5
Fibers (g) 13.2 7.1
Sodium (mg) 4.0 5.3
Water (g) 13.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Rye (whole grain) contains:

  • 64.0 Calories
  • 0.4g of Fat
  • 1.8g of Protein
  • and 12.2g of Carbs
  • 0.8mg of sodium - 0.0% of the RDA for sodium.
  • 18.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.6mg of Iron - 0.0% of the RDA for Iron.
  • 102.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Rye (whole grain) you get

  • 0.15 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.03 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.22 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Rye (whole grain)?

Vitamins
per 100g 		Rye (whole grain)
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 1.4 1.2
Vitamin B1 / Thiamine (mg) 0.4 0.3
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.2 0.3
Vitamin B9 / Folate (μg) 140.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 12.0
[1] average of Cereals and flours

Is Rye (whole grain) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Rye (whole grain) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Rye (whole grain)

Minerals
per 100g 		Rye (whole grain)
avg[1]
Magnesium (mg) 90.0 92.7
Zinc (mg) 2.8 2.2
Sodium (mg) 4.0 5.3
Calcium (mg) 35.0 34.2
Iron (mg) 2.8 3.0
Potassium (mg) 510.0 298.5
Phosphorus (mg) 340.0 257.3
[1] average of Cereals and flours

Is Rye (whole grain) high in minerals?

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Again, for every mineral contained in Rye (whole grain) we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Rye (whole grain)

61.0% of Rye (whole grain) are carbs, per serving of 20g that makes 12.2g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Rye (whole grain)
avg[1]
Monosaccharides (g) 1.0 1.4
Polysaccharides (g) 52.0 60.3
Total carbs (g) 61.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Rye (whole grain)?

The Glycemic Index of Rye (whole grain) is 45, which would be considered as low. The Glycemic Load in a normal serving is 5.5 and can be regarded as low.

Allergens in Rye (whole grain)

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Rye (whole grain)

Of the 2.0g total fat per 100g in Rye (whole grain), 0.3g are saturated fatty acids (SFA), 0.8g are monounsaturated fatty acids (MUFA) and 0.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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