Edible parts
Grain
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1414 kJ / 338 kcal | 17% |
| Protein | 10.34 g | 21% |
| Carbohydrate | 75.86 g | 29% |
| Fat | 1.63 g | 2% |
| Saturated fat | 0.2 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 15.1 g |
| Monounsaturated fat | 0.21 g |
| Polyunsaturated fat | 0.77 g |
| Omega-3 (ALA) | 0.11 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 38 µg | 19% |
| Thiamin (B1) | 0.32 mg | 29% |
| Riboflavin (B2) | 0.25 mg | 18% |
| Niacin (B3) | 4.27 mg | 27% |
| Pantothenic acid (B5) | 1.46 mg | 24% |
| Choline | 30.4 mg | — |
| Calcium | 24 mg | 3% |
| Iron | 2.63 mg | 19% |
| Magnesium | 110 mg | 29% |
| Potassium | 510 mg | 26% |
| Zinc | 2.65 mg | 27% |
| Copper | 0.37 mg | 37% |
| Manganese | 2.58 mg | 129% |
| Phosphorus | 332 mg | 47% |
| Sodium | 2 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Rye grain (USDA FDC SR Legacy 168884). Nutrients the row does not report are left blank.
Prep notes
Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Rye berries (Secale cereale) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Grain.