Rye grain

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 10.3 g · 41 kcal/100g
Fat 1.6 g · 15 kcal/100g
Carbs 75.9 g · 303 kcal/100g
Fiber 15.1 g
Water 11 g
Total energy 338 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
1.6g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.8g
Omega-6
0.66g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 61 / 100 How is this scored?
Histidine 100%
Isoleucine 67%
Leucine 92%
Lysine 62%
Methionine + Cysteine 67%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 79%

Limiting amino acid is Lysine (61% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 70 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.9 mg
Vitamin K 6 µg
Thiamin (B1) 0.32 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 4.3 mg
Pantothenic (B5) 1.5 mg
Vitamin B6 0.29 mg
Folate (B9) 38 µg
Vitamin B12 0.00 µg

Minerals

Calcium 24 mg
Iron 2.6 mg
Magnesium 110 mg
Phosphorus 332 mg
Potassium 510 mg
Sodium 2 mg
Zinc 2.7 mg
Copper 0.37 mg
Manganese 2.58 mg
Selenium 13.9 µg

Notable source of Manganese (129% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.