Whole rye raw: calories and nutrition facts

Whole rye raw has 332 kcal per 100 g. One serving, 1 Serving (70 g), has 232 kcal.

Calories: 332 kcal
Protein: 10.3 g
Carbohydrates: 60.8 g
Fat: 1.6 g

Per 100 g

Whole rye raw: how many calories?

Whole rye raw has 332 kcal per 100 g, with 10.3 g protein, 60.8 g carbs and 1.6 g fat. A 70 g serving (1 Serving) has 232 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein14%
Carbohydrates81%
Fat5%

Calculate a portion

Amountg

Calories: 232 kcal
Protein: 7.2 g
Carbohydrates: 42.6 g
Fat: 1.1 g

Nutrition facts

Nutrient	Per 100 g	Per serving (70 g)
Calories	332 kcal	232 kcal
Fat	1.6 g	1.1 g
of which saturated fat	0.2 g	0.1 g
Carbohydrates	60.8 g	42.6 g
of which sugars	1 g	0.7 g
Fiber	15.1 g	10.6 g
Protein	10.3 g	7.2 g
Sodium	2 mg	1 mg
Water	10.6 g	7.4 g
Vitamin C	0 mg	0 mg
Calcium	24 mg	17 mg
Iron	2.6 mg	1.8 mg
Potassium	510 mg	357 mg
Magnesium	110 mg	77 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(332 kcal)	17%
Fat(1.6 g)	2%
of which saturated fat(0.2 g)	1%
Carbohydrates(60.8 g)	23%
of which sugars(1 g)	1%
Protein(10.3 g)	21%
Salt(0.01 g)	0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Source of protein (at least 12% of calories)
High fibre (at least 6 g)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Whole rye raw: frequently asked questions

Whole rye raw: how many calories per serving?

A 70 g serving (1 Serving) has 232 kcal.

Whole rye raw: how much protein?

Whole rye raw contains 10.3 g of protein per 100 g, 21% of the 50 g reference intake.

Whole rye raw: how much fibre?

Whole rye raw provides 15.1 g of fibre per 100 g, 60% of the 25 g a day recommended by EFSA.

Whole rye raw: how much makes 100 kcal?

100 kcal is about 30 g of this food.

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