The nutritional value for 100 grams of whole-grain rye is as follows:
- Calories: 335 kcal
- Protein: 10.34 g
- Total Fat: 1.63 g
- Saturated Fat: 0.202 g
- Monounsaturated Fat: 0.206 g
- Polyunsaturated Fat: 0.902 g
- Total Carbohydrates: 75.86 g
- Dietary Fiber: 15.1 g
- Sugars: 0.98 g
- Vitamins:
- Vitamin C: 0.0 mg
- Thiamin (B1): 0.316 mg
- Riboflavin (B2): 0.251 mg
- Niacin (B3): 4.270 mg
- Pantothenic acid (B5): 1.456 mg
- Vitamin B6: 0.294 mg
- Folate: 38 µg
- Vitamin E: 0.85 mg
- Vitamin K: 5.9 µg
- Minerals:
- Calcium: 24 mg
- Iron: 2.63 mg
- Magnesium: 110 mg
- Phosphorus: 332 mg
- Potassium: 510 mg
- Sodium: 2 mg
- Zinc: 2.65 mg
- Copper: 0.367 mg
- Manganese: 2.577 mg
- Selenium: 13.9 µg
Whole-grain rye is a good source of dietary fiber, protein, and several essential vitamins and minerals, contributing to its nutritional value.
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