Rye Nutrition Facts and Health Benefits

Rye is a highly valuable grain for people on a plant-based diet since it contains many nutrients that are usually hard to get on a plant diet. Read on to find its potent health benefits.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 13, 2022.

Rye is a great source of fiber, protein, vitamins, and minerals and has many beneficial properties for health.

With only 100 grams, it can meet more than half of the daily dietary fiber needed and 21% of the protein needed.

Rye, which is an incredible source of manganese, contains enough manganese to meet 1.2 times the daily need in the same serving.

In addition, with its rich content of copper, phosphorus, magnesium, selenium, and zinc, it is effective in providing glycemic control in the body, formation of blood cells, and maintaining normal blood pressure.

In addition to being an important source of B vitamins, it contains vitamins K and E in a very good ratio. As a big plus, rye is a good source of antioxidants.

This is a highly valuable grain for people on a plant-based diet since it contains many nutrients usually hard to get on a plant diet.

In this article, you can learn more about the content and benefits of this grain, which improves the digestive system, is effective in diabetes management and weight control.

Rye Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of rye:

  • Energy: 338 calories
  • Carbs: 75.9 grams
  • Sugar: 0.98 grams
  • Fiber: 15.1 grams
  • Protein: 10.3 grams
  • Fat: 1.63 grams
  • Saturated Fat: 0.197 grams

Jump to a section where you can learn more about rye nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Rye

Thanks to a significant amount of specific vitamins and minerals, rye could provide several health benefits.

Continue reading to discover the potential benefits of consuming rye.

They May Boost Testosterone Levels

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Prevent Developing and Progress of Some Autoimmune Disorders

Selenium can boost immune functions and reduce the risk of infections.

It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

Selenium also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

It can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

Selenium can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

It may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Help Regulate Blood Pressure

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It plays a key role in improving the duration and quality of sleep.

Magnesium maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

They May Boost Energy Levels

Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can also be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Improve Glycemic Control

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

Rye Nutrition Facts

Continue reading to find out the following rye nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on rye macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate25% DV75.9 g
Protein21% DV10.3 g
Fat2% DV1.63 g

Vitamin Content

Rye are excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.

Here's the full rye vitamin content per 100g:

Vitamin A0% DV11 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)26% DV0.316 mg
Vitamin B2 (Riboflavin)19% DV0.251 mg
Vitamin B3 (Niacin)27% DV4.27 mg
Vitamin B5 (Pantothenic acid)29% DV1.46 mg
Vitamin B6 (Pyroxidine)17% DV0.294 mg
Vitamin B9 (Folate)10% DV38 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E6% DV0.85 mg
Vitamin K5% DV5.9 µg

Mineral Content

Rye are excellent source of Copper, Magnesium, Manganese, Phosphorus, and Selenium.

They also contain a good amount of Iron, Potassium, and Zinc.

Here's the full rye mineral content per 100g:

Calcium2% DV24 mg
Copper41% DV0.367 mg
Fluoride0% DV0 mg
Iron15% DV2.63 mg
Magnesium26% DV110 mg
Manganese112% DV2.58 mg
Phosphorus27% DV332 mg
Potassium11% DV510 mg
Selenium25% DV13.9 μg
Sodium0% DV2 mg
Zinc24% DV2.65 mg

Protein and Amino Acid Profile

Rye contain 10.3 g of protein per 100 g, or in other words, rye provide 3.05 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in rye contain all nine essential amino acids, however, they are a little bit low in isoleucine, leucine, lysine, methionine, and valine.

Histidine OK25% DV0.189 g
Isoleucine Low14% DV0.208 g
Leucine Low19% DV0.563 g
Lysine Low13% DV0.286 g
Methionine Low14% DV0.153 g
Phenylalanine OK29% DV0.435 g
Threonine OK25% DV0.289 g
Tryptophan OK36% DV0.108 g
Valine Low16% DV0.317 g

Fat Breakdown

Around 4% of the calories in rye are from fat. Rye have 1.63 grams or 2% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Rye fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, rye is cholesterol free.

Rye do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat2% DV1.63 g
Saturated Fat1% DV0.197 g
Monounsaturated Fatdo not have a %DV0.208 g
Polyunsaturated Fatdo not have a %DV0.767 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

90% of the calories in rye come from carbohydrates.

Carbs in rye are mostly starch (79%), followed by fiber and sugars.

When it comes to sugars, rye are relatively low in sugar, containing grams of sugar per 100g.

Rye are a great source of fiber, and considered as a "high fiber food", as the contain 25.5 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of rye is 15.1.

Total Carbohydrate28% DV75.9 g
Dietary Fiber54% DV15.1 g
Sugars2% DV0.98 g

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