QUICK ANSWER
How many calories are in rye grain?
For rye grain, the locked dry rye grain record provides 338 kcal per 100 g; use only a matching state and source-held weight.
338 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Rye grain nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 338 kcal
- Protein
- 10.3 g
- Carbohydrate
- 75.9 g
- Fat
- 1.63 g
- Fibre
- 15.1 g
- Sodium
- 2 mg
- Potassium
- 510 mg
- Magnesium
- 110 mg
Source: USDA FoodData Central SR Legacy record 168884. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
10.3 g per 100 g. From Rye grain.
Carbohydrate
75.9 g per 100 g. From Rye grain.
Fat
1.63 g per 100 g. From Rye grain.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where rye grain fits in a varied eating pattern.
Sodium
2 mg per 100 g in the selected USDA record.
Potassium
510 mg per 100 g in the selected USDA record.
Magnesium
110 mg per 100 g in the selected USDA record.
Phosphorus
332 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
dry rye grain
Selected nutrition reference.
cooked rye
Use its own matching record or product label.
rye flour
Keep this state separate from the selected reference.
rye bread
Use the complete product label or recipe.
PRACTICAL CONTEXT
How rye grain can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion basis
The page scales only source-held weights from 338 kcal per 100 g.
Fibre check
The selected record lists 15.1 g fibre per 100 g.
Protein check
The selected record lists 10.3 g protein per 100 g.
Best logging move
Match dry rye grain exactly and keep cooked rye separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep the dry product closed and protected from moisture according to package directions.
After opening or cutting
After opening, follow the package directions and keep the container and closure clean.
Prepare
Review the package ingredient and allergen statement for rye, gluten.
Safety boundary
This page represents dry rye grain; the nutrient record does not establish storage duration or clinical advice.
PHOTO LOGGING
How to log rye grain more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Rye grain.
- 02
Use edible grams. Every named weight is held by the selected local USDA record. The 100 g entry is the source's nutrient basis; no household portion was invented.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Rye grain calorie and nutrition questions
How many calories are in 100 g of rye grain?
338 kcal in the locked Rye grain record.
Which state does this rye grain page use?
Rye grain. State and processing are part of the answer.
How much fibre is in rye grain?
15.1 g per 100 g in the selected record.
Is cooked rye included?
No. cooked rye needs its own matching record or product label.
Where do the portion weights come from?
Named weights come from the selected local USDA record; the 100 g entry is the source nutrient basis.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Rye grain, per 100 g edible portion. Numeric nutrition and named portion claims use the locked local USDA record. No household portion, search demand, storage duration, clinical effect or medical advice is inferred.
Open USDA FoodData Central SR Legacy record 168884 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.