How much fiber is in rye grain?

One cup of Rye grain has 25.5g of fiber, which is 85% of the recommended 30g daily intake. Per 100g, it contains 15.1g of fiber.

Is rye grain high in fiber?

Rye grain is a top-ranked high-fiber food in cereal grains and pasta, ranked #9 out of 153 foods in its category. Each serving provides 85% of your daily 30g fiber goal.

Does rye grain have soluble or insoluble fiber?

Per 100g, rye grain contains 3.3g of soluble fiber and 11.8g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

Home / Cereal Grains and Pasta / Rye grain

Rye grain

85% daily fiber

25.5g of fiber per cup

Daily goal (30g ⓘ) 85%

Excellent fiber source. Just 1.2 cups to hit your daily 30g.

Fiber Breakdown per 100g

15.1g / 100g

3.3g soluble

11.8g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

25.5g

1 cup

Calories

338kcal

per 100g

Fiber / 100cal

4.5g

satiety metric

Category Rank

#9/ 153

Top 6%

Rank in Cereal Grains and Pasta Top 6%

Least fiber Most fiber

Rye grain & Fiber

A cup of rye grain provides 25.5g of dietary fiber along with 338 calories per 100g. That's 4.5g of fiber per 100 calories — an efficient way to add fiber without excess calories.

The fiber splits into 3.3g soluble and 11.8g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 10.3g of protein per 100g, rye grain also contributes to satiety alongside its fiber content.

Rye grain

Fiber Breakdown per 100g

Rye grain & Fiber

Similar Fiber Content