Welcome to the nutritional iron content in 4 different types of rye, ranging from 4.97 mg to 0.91 mg per 100g. The basic type of rye is Rye grain, where the amount of iron in 100g is 2.63 mg. 2.63 mg of iron per 100g, from Rye grain corresponds to 19% of the iron RDA. For a typical serving size of 1.000 cup (or 169.00 g) the amount of Iron is 4.44 mg. This corresponds to an RDA percentage of 32%.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top three rye products high in iron
Below is a summary list for the top three rye items ranked by the amount or level of iron in 100g.
1. Rye flour, dark : 4.97mg (36%RDA)
2. Rye grain : 2.63mg (19%RDA)
3. Rye flour, medium : 2.54mg (18%RDA)
Following on from the three top rye items or products containing iron we have a more comprehensive break down of Rye grain, and the highest item containing iron which is Rye flour, dark. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 4 types of rye.
At the bottom of the page is the full list for the 4 different types of rye based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in rye.
Rye grain - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Rye grain should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Cereal Grains and Pasta.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 338.00 kcal (17% RDA), the amount of Protein is 10.34 g (18% RDA), the amount of Total Fat is 1.63 g (3% RDA) and the amount of Carbohydrate is 75.86 g (58% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in rye.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Rye grain has a nutritional value score of 15.00 out of 100.Comparing the iron content and the nutritional density in 100g for Rye grain; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.
Amount of iron per 100 Calories
100 calories of rye grain is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup (or 169.00 g)
For the food Rye grain the typical serving size is 1.000 cup (or 169.00 g) which contains 4.44 mg of Iron. The iron percentage of the recommended daily value for this serving is 32 %.To give 100% of the RDA, 3.1 servings of the typical serving size 1.000 cup (or 169.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 571.22 kcal, the Protein content is 17.47 g, the Total Fat content is 2.75 g and the Carbohydrate content is 128.2 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Rye grain
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup or 169.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 53.3 (kcal).The total calories from carbohydrate is 494.9 (kcal).
Milligrams of iron in rye (per 100g)
This list of 4 types of rye, is brought to you by www.dietandfitnesstoday.com and ranges from Rye flour, dark through to Rye flour, light where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in rye.
The list below gives the total iron content in the 4 items from the general description 'rye' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 4 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for rye based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for rye ranked by the amount of iron per 100g is shown below in the rye calories chart. 
Average Content for rye
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of rye, based on the list below of 4 different items under the general description of rye, is 2.76 mg of iron. This average value corresponds to 19.71 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 342.25 kcal, the average amount of Protein is 11.74 g, the average amount of Total Fat is 1.68 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Rye grain which in 100g contains 2.63 mg of Iron. This corresponds to 19 % of the recommended daily allowance. For this serving the amount of Energy is 338.00 kcal, the amount of Protein is 10.34 g, the amount of Total Fat is 1.63 g and the amount of Carbohydrate is 75.86 g.Highest iron Content per 100g
Using the list below for the 4 different rye nutrition entries in our database, the highest amount of iron is found in Rye flour, dark which contains 4.97 mg of iron per 100g. The associated percentage of RDA is 36 %. For this 100g serving the Energy content is 325.00 kcal, the Protein content is 15.91 g, the Total Fat content is 2.22 g, the Carbohydrate content is 68.63 g. 
The lowest amount of iron in 100g is in Rye flour, light which contains 0.91 mg. This gives as percentage of the recommended daily allowance 7 % of the RDA. For this 100g serving the amount of Energy is 357.00 kcal, the amount of Protein is 9.82 g, the amount of Total Fat is 1.33 g, the amount of Carbohydrate is 76.68 g.
The difference between the highest and lowest values gives a iron range of 4.06 mg per 100g. The range for the other nutrients are as follows; 32 kcal for Energy, 6.09 g for Protein, 0.89 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Rye grain contains 2.63 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Rye flour, dark which contains 6.36 mg in 1.000 cup (or 128.00 g). The percentage of the recommended daily value for this serving is 45 %. For this serving the Energy content is 416 kcal, the Protein content is 20.36 g, the Total Fat content is 2.84 g and the Carbohydrate content is 87.85 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.
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